u ^ WNTT »
sURYA NAMASKARS
For
Health, Efficiency & Longevity
By
.BHAVA^RAV SHBINIVASRAV
PANT PRAXINIDHI, B k,
RAJASAilEB OF AUNDH.
TPifth’^EditioB
t’SOOO Copi** ]
»• , 1940
n ^ tnmx ii
SURYA NAMASKARS
For
Health, Efficiency & Longevity
By
bhavanrav shrinivaskav
PANT PRATINIDHI, ». a .,
RAJASAHEB OP AUNOfT.
Fifth EditloB
( 80Q0 Copiti )
1940
Aandh State pre**
Pfzoe-Oaa Rapet
CONTENTS.
'A.PrER Pcge.
Preface
The Necejsity and value of
Exercise.
1-5
The Necessity of Eiercdas
The Velae ofExeiclee
2
The principal Parts of Body
reqalriuji Erercl-^e.
3
Disadvantages of other Modes
of Exercise.
6-7
The Best Exercise - The Surya
Namaskars.
8-10
l-iow to do Surya Namaskars.
How the Namaskars develop
11-22
the Body and iMind.
23-34
Strengthening the Muscles
StrODgthoning tho Liror, Spleen,
23
Lungs, Spine and Nervee.
31
Strengthening the Mind
S3
The Application of Sight and
Speech In Namaskars.
35-48
Tho Use of Sight
35
The tJrtO of Speech
3C
A Modified Course of Speech
35
?
Tlif firpl b»Jie \niiifji-kare 3&
Thu duuuci buiioa ut Mix iSQuiunkurd *<1
Thu Tuud beties of tbroo Nuiuaekars 42
riiu 1 ourth Sotios of throe Namatkars 42
The list, the tweuty-fifth Namaskars 43
The Unabridged NamaskarH 4^
Controlling the Broath 46
VII
Health through Speaking
49o4
Slrongtiiomng the Vital Organs
49
Suuuu uy
54
via
European Scientist's
Experience
55 C6
Biouth IS Life
What the Baby eaul
56
Copying Iho Baby
58
Thirty yeais Proof
59
Imaginuiy of Jioal ^
60
Vowels loi Ileallh
62
Internal Masenge
64
IX
Instructions for Women In
Special Conditions
67-70
X
Replies to Sceptics
71-93
Furthei Objections Answered
76
1 Exercise for women
76
2 Vital Capacity limited
79
3
3 Giviug Publicity to ’Wiadom 81
4 Baildiug Good Fouadatioa 82
5 Practical Way cf Postponing Old Age S3
6 Value of the Sun 84
7 Cheapness 89
8 MoDotonoasnesB 90
9 Koligioua Tint 92
Personal Experiences 94-113
Oar own Experience 94
Our iJ&ily Poutine of Living S5
Breakfast 97
Blunor 97
PrullB 9S
Fried Articles 98
"Water Drinking 98
Stimulants 99
Fastieg 99
Evolution of the Pteeent System
of Sfirya Namaskars 100
Experience of others-our-RaDieabeb’s
Especleuce lOd
Strength of the Spine and Back tOl
Normal Alioientary Canal 104
Normal Menses lOl
Development of my Son Shiimant Pareshu
ramrao alias Appasaheb 105
Mrs Sau Sitabai Ktrlo^kar’e
Experience lOfi
Mr. R. K. Kirloskar’s Experience 107
Mr. Faudbarlnath A. Inamdar's
Experience 108
4
I’aBtiug
185
Habita
I4I
Method of Cooking
142
Last Word of Cantiou
144
XIV
The Guttikar Cooker
146-152
The Gnttikor Cooker
t4G
Directions for cooking In the
-
Gnttikar Cooker.
’149
XV.
Siirya N/imaskar as n Pre-
vcntlve of Constipation, Con-
sumption 6i Preimture O’d
Age
loVliiS
C«in«tipatiou
153
Con(^U(UptioD
158
Rejuvea:iUon
162
XI
"What Can Surya Nnmaskars
do?
169-175
XVII
Cash value.of Health
176 17S
XVIIl
Surya Namaskar Exercise
alone deserves to be universal
179 182
XIX
Conclusion
183 ISO
APPENDIX 1
187-lSO
APPENDIX II
190192
INDEX
193-198
1
PKEFACE TO THE FIFTH EDITION,
It may te a newa to our readera that the umvetsal
popnlarity aod ttaeialneta of one Suria Namaekar
Sjbtem ot Ezercibe have caused luut-h envy and malicd
among people who bate to see anyone except them*
selves prosper. It is the cbaracteriMtic of a certain class
of persona to cherUh ill will towards-another eimply
becaase of bisscpenor soccees and endowments.
The editor of “Sunday Refevee”, London, had
the effrontery to pabri-h a HbelluDs and malicious article
in his paper, dated 3rd January, 1937, about ourselves
and our NamaakSr Exercise. With the help of our son
Shrimant Appa Ssbeb, Bar-at-^Law, we appealed to a
Ooart of Law in London against this defamation. The
defendants offered their oncooditiosa] apology and paid
a Gubstantial earn into Court to compensate us for our
injured feelings.
The Surya Namoskir Exercise is being practised
not only in India bat also in Europe and Australia.
The Fourth Edition was pnblisbed in England in
1983 for England and other English speaking countries
such as The United States of America, Canada, Cape
Colony, Australia, etc., where it is now widely circulated.
The issue of the Fifth improved and enlarged
Edition of this work gives us an opportunity to thank
tho^e who have expressed their appreciation of the
Namaekar.Exerctse. And we trust that many more may
find it as the intallible means of improving and maintam-
ing their health.
II
Chapter XVIII ig entireljr b now addition and will
bo found to eohanco tho vaine of tho book. What is
said of the book cannot convey an adequate picture oi
its true woilh. You most eoe it to appreciate its great
usofulooes.
The book as it now appears “ is a call to arms to
pocoro for human race the high standard uf healthi
which is its birth- right.”
Modern life is exceedingly wearing : The noise,
ibe^^excitement, the hurry, the competition, irregular
hours, hard study , anxieties, worry, lack of propel -food
and exercise make a heavy tax on the coD»titutiou soon
resulting in a break>down ui health. One can, bon ever,
be uosfTeoted by these eriisof dors cirihzatiuo, ifoue
should perform the :>urya Naiuaskar Exercise daily and
take care of the diet, aod make proper use of suasbine
and open air.
With 10 Chapters, 31 full page llinstrations, and an
illustrated Wall Chart, the book, we will coslinue
to pave the way to that trinity ofiite eeBeatIaIa>
Health, EiBcienoy and Longevity.
}
Aundb,
District Satars.
November, 1S40.
The Author
CHAPTER I.
THE NECESSITY AND VALUE OF EXERCISE.
THE PRINCIPAIi PARTS OF BODY REQUIRING
EXERCISE.
( A ) THE NECESSITY OP EXERCISE.
Physical exercise has always been and still is
necessary to the human being for Health, EfiBciency and
Longevity. It is icdvapenaablo to every coodera indi-
vidnal so that io the present straggle for existence be
be able to protect himself, bU commonity and his nation
and to earn his bread. It is as necessary to life as
wholesome food, pare water, open air and sunshine.
Most people in these civilized days die twenty-five
to fifty years previous to their allotted time because
of the toxic condition of their blood, brought about
by wrong food and drink and lack of exeroise. The only
antidote is right diet and harmonious system of physical
culture. It is the muscular and mental activity that
will enliven our life and ‘will render as more efficient
as a human unit. Our emotional reaction to eveiy
thing with which we come in contact in life is also
tremendously multiplied.
Almost all children, till they are about eight years
old, amuse themselves by running, romping and by a
2
variety of outdoor and indoor gamoe For them systea
atio oseroises are not noceasary When, howevei
children are confined lu unhygienic school rooms conti
Quously for two or three hours m tho morniug audio
the SHUIQ period in tho afteinoon, and when th'
chubbiness of infancy begins to disappear to make wa;
for their further bodily development, they must bi
made to take some methodical exeiciso regularly witl
a view to developing their body and mind
Until a boy or a girl knows how regulai esercisJ
18 absolutely necessary for his or her bodily and mental
deveJopineut health, strength vigour and fitness
systematic exeiciao should be enforced up n young
people by their pareuts, guatdians and rchoo) masters
To leave this vitally j important matter to the
discrelion oi fancy of students will not do nowadays
especially when the sacceoduig geueiatiou is getting
appreciably weaker than the preceding one in spirit,
vitality and longevity It is high time for us to take
immediate steps to check this growing national degenera
tioQ We cannot now afford to stand indifTerent with
folded arms
( B ) VALUE OP EXERCISE
(
The velne of exercise oerefoUy chosen and properly executed
cannot bo orer estimated ItixeMeatia] iowerer, that -when per
forming the Tariotts rhythm o morements we pay spesial attention
to the development of the wJole anfionlar system in uaisca Oar
mila Should be all-round perfection and not simply the
s
of (trength. Trae, ranscJo is some iDdicsiioa of pbjsica] power, but
it 18 no criterion of general fitness.
"Exercise is beneficial to boffc sexes and a// ages No matter
what branch of occupation we follow, or how physically incompe*
tent we feel, a few exercises of the right kind will work wonder. ”
— Eobert Ii. Fergusson, in “Health and E£eieD 03 r'’, July, 1928
\Ve sliould like to itopreBa upon the reader that
phyeical eserciee is more potent as a preveitiive than as
a ciiraitve of the ills wbuh the flesh is heir to. For
thousauds of years medical science and medical men
have been tr^’lng to cure ailments and diseases with
drugs serums and scalpel all over the world, but
they have never been able to eradicate disease from
tl e face ot the earth Is It possible to do so? Yes, we
venture to say, if the medical and hyglenio sciences,
Government and the publto all direct their energies to
find out and remove the causes of disease and to take
care not to allow them to recur instead of trying to cure
them. For however potent be the measures, such as
medicines, serums, surgical treatments, etc., discovered
by modern science for caring diseases, they cannot
remove the origin or cause of diseases. Here again then,
it is asserted that proper diet and Surya Namaskars if
faithfully practised will be found pontent enough to
achieve this end.
( 0 ) THE PKINCIFAIi PARTS OF THE BODY
requiring exercise.
One should strive to develop and strengthen the
^ four principal parts of the body, on the proper function*
4
iag of which all health depends. It has been found by
actual experieaco that the “ tlQrja Namaskar " exer-
cise if regularly, methodically and scientifically done,
renders these four parts fully developed and capable
of resisting disease or disease-germs. The four parta
are
1 . The Abdomen containing ( a ) Digestive Oigans
as 'stomach, liver, intestines; ( b ) Kidneys,
( 0 ) Uterus or Womb. A large number of people
men and women, suHei from stomachic and in-
testlnal disorders such ns, dyspepsia, constipation,
liver complaints, dropsy, piles, diabetes and a
ho«t of other diseases, and most women Horn
utetus disorders.
2. The Chest containing Heart and Lungs Coldsi
, coughs asthim, tubercnlosis, palpitatinns, etc.,
are some of the eyiuptomsof heait and lung
'derangement. <
h.H'he Nervous System which iocludo'* Brain, Spinal
cord, eto.-Brain /ifleoli >n in ind catod by hoaduciie ,
megrim or heolicrania, insanity, biain-fag, loss
of memory, etc. Paraplegia or paralysis, myelitis,
BcleriasU of the cord, loss of nervous control
over the various muscloa, fatigue after slight
exertion, depression of epirit, cold hands and
foot, disturbed sleep/ pessimism, etc , are some of
the common ailmonte of the Spinal Cord.
power nod hoalth resido. in
the Norvoas System. It Is the Nervous Syttom that
5
transmits energy to the tissues and organs of the body.
It is nob the actual muscle which makes a man strong
so much as the vital energy behind it. Exercise not only
improres the general health, but directly stimulates the
nerve-centres Health is not at all a'matter of muscle.
It means taking in as much energy as you give out.
4. The Eliminative or Excretory Organs, as the
Colon, Lungs, Kidneys, Skin, etc,, which, when
not properly exercised, accumulate toxins or
poisons in the body.
Insanity is comparatively rare amongst ns in India,
but the number of people falling premature victims to
the diseased condiUon of the other three parts of the
body is vast, especially among the eO'Called educated
classes. It U admitted that wrong or excessive food is
one of the enuses of this woeful mortality, but it must
also be admitted that lack of proper physical exercise
is perhaps the main cause. It is clear, therelore, that an
adequate and scientific system of exercise like Surya*
Natoaakars which brings into play all the aforesaid
organs, is iodispensable, if health is to be maintained
and longevity attained.
6
CHAPTER II.
DISADVANTAGES OF OTHER MODES
■ OF EXERCISE.
It ta an acknowledged fact that ali games, whether
eastern or western, require one or more companions.
Even the great Indian game of wrestling needs one
opponent, whilst most other games need either other
players or special outfit.
Exercise with Indian dobs or dumb-bells eaoaot
be done without clubs or dumb bells. Fur riding yoTi
need a horse or bio>cl© You cannot swim without
water. Walking, though not requiring apparatus or a
cotopanioD, takes a lot of time. Eight miles’ walk
cannot ordinarily be done in ieas than two hours or two
and a half at the rate of 15 or 20 minutes a mile. And
all of the outdoor eseroiees depend upon favourable
weather.
Any sport or game requires a spacions ground,
which is not always available. In large towns, like
Bombay and Poona, there are no play-grounda large
enough to accommodate all of the school and college
going students. Poona, for instance, has over nine or
ten thousand pupils attending Municipal schools alone,
with bat four jjla^-^roands /nr tbjuD aV, Asss-b gvvW
affording space for two or three hundred children only
at the moat.
7
Tho oxorciae to bo ineUted upoa ehould develop
not only the limba, muecloa and internal organa of the
body bnt should also ptomoto mental and spiritual
development. To make auch a physical exercise univer-
sally popular and acceptable there should be no cecossity
of apparatua or appltaoces; it should be easy to do; it
should take a short time to perform; it should
admit of being taken anywhere and by anybody
and should not necessitate a partner or companion.
(.Vide Chapter XVIII )
There are many syatema of exercise for the deve-
lopment ot particolac portions of the body, but the
systtim most needed by tnon and women, young and
old, is one that will stimulate, develop and etrengtbeQ
the vital organs and muscles and tbns enable them to
store up vitality aud energy Our Namaskilr System
ot Ezercitie will accomplish it woudeilully.
10
or to give them up altogether, is positively harmful,
even as to eat two or three times the usual quantity of
food and then to give it up altogether, would be both
Foolish and dangerous The rules that govern diet and
pastime apply to exercise as well. An exercise to be
beneficial, should be taken daily, regularly, continuously
and proportionately to one’s strength. It is the dfllly
performance of exercise, physical or jneutal, that will
produce the desired eflleot. It ought, thereloie, to
become a habit. ,
To gam the desired end, therefore, Suiya Nama*
skars have to be done daily systematically and scientific-
ally. They ate not a rope-dancer’s antics. They must be
so performed as to develop and etrecgthen almost every
part of the body.
We have observed that in some schools aod colleges
physical training, such as gymnastics, drill, oto , is im.
patted to students twice or thrice a woek.Suchspasmodio
efforts wUl cover produce the desired benefits, which we
want every boy and girl to possess.
The rewards, which await those who perform
S&rya N&tnaskiirs according to our iastraotions, will bo
beyond price.
n
CHAPTER IV.
HOW TO DO SURYA NAMASKARS.
Everj’ Surya Naniaakai* ia yconcerned with the
action of the following eight^'psrta of the body : —
1 Forehead, 2 cheat, 3 lege aud feet, 4 arms and hands.
5 knees, 6 siyht, 7 vocal organs and 8 mind and will.
There ie given bel<»w the mode of poi forming Sur 7 a
Namaskars that was fdlowed by the writer’s worthy
father, the late Chief of Anndh. For 53 years he did
these Siitya Namaakars. We follow the same method.
For SClrya Naroaskars a piece of ground, 7' v 2^',
made cf paved stone, rough bricks, or -iimilar non-
slippery surface and perfectly horizontal, is all that
is reqalred. As little olutbmg as possible sbonld be
^orn, for too much clothing interferes with freedom of
movement and also induces a tenderness of the skin
inviting colds and similar Ills
The pioper time for the NamaskSrs is before sun.
rise with an empty stomach, for it is then that one’s
mind is fresh and one can have sufRcient calm and quiet,
as well as freedom from noise and disturbance from ones
home and fiom outside. One should get up at 5 A. Jtl., do
one’s washing and bathing, put on clean and light suitable
clothing ( the lesser the better ) and do the Namaskars
which one can Bnieh five minutes before the sun rises,
so as to be in a fit condition to absorb the violet rays of
rtssrr 5r«jT *
qm«ir ^rcinfrsetq »
8
CHAPTER III.
* the:best’exergise-thbsurya;
NAMASKA-RS.
Taking into consideration all the disadvantages
and difiBculties mentioned in chapter II and after
actually practising for a long time almost all the other
forme of physical culture, it has been found that Surya
Namaakare are practically the best. The present writer
has derived considerable benefit from this exercise and
therefore strongly recommends that all boys and girls
over eight years of ago and all men and women,
irrespctive of age, should practise SOrya Namaskars
regularly and continuously
Every Position of SOrya Namaskars involves deep,
scientific breathing which broadens, deepens and atreng-
thens the chest, which houses the heart end lungs. The
heart and lungs cannot function at their best unless
they have room enough to work in. A strong heart and
a good pair of lungs mako for vitality and endurance.
Hence the superiority of SOrya NomaskSrs over other
exercises.
Not being content with developing* year arms,
chest and legs only, we figuratively take you apart and
start to rebuild you from your heels up, inside and out.
Vide Chapter XVIII
Oat lyatens will gira yoo tlia outward appaaraaea
ofaa aiblatd and the internal condition of a Hon. It
will tone up yoar entire body, regulate your organe and
will giro yon a rioh blood streanu
People with weak heart or weak langa will hare
tbeir complaint permanently onred by SQrya Namask&rs
when properly and carefally done with Pranava, Bija
Syllables and deep breathing. The SOrya Namaskars will
also make the etomaoh, bowels, ekin aodt nerve oentres
function normally and will purify the blood.
Children, both boys and girle, until they are about
eight years old, are usaally so active that they keep
their mnsonlar system in fairly good tone and their
▼ariooe fonctioos fairly norma), bat after eight they
need dedolte, regulated exercise and so they must be
made to do SQrya KamaskSrs icrespeotiTo of casteor
creed.
Children with normal health from eight to twelve
sboald do Surya Namaskars daily from S5 to 60; boys and
girls from twelve to sixteen aboold do generally from 50 to
lOO, all persons above sixteen should gradually increase
the number up to 300 according to their capacity. After
sixty-five or seventy, however, one should do till death
as many as -one’s bodily condition will allow. If ihig
practice bo devoutly and perseveringly observed, oos
can defy all preventable disease^nd will be fit in miod
and body as long as the exercise is kept up.
To do about a thousand Namaskars a day for a few
months and then to come down to abont twenty-firo
10
or to give them up altogether, is positively harmful,
even as to eat two or three times the usual quantity of
food and then to give it up altogether, would be both
fooUab and dangerous The rules that govern diet and
pastime apply to ezoiciso as well, A.u exercise to be
beneficial, should be taken dally, regularly, continuously
and proportionately to one’s strength. It is the daily
performance of esercise, physical or meutal, tfiat will
produce the desired effect. It ought, therefoie, to
become a habit.
To gam the desired end, therefore, SOiya Nama*
skSra have to be done daily systematically and ecientific'
ally. They are not a rope-dancer’s antics. They must bo
80 performed as to develop and strengthen almost every
part of the body.
We have observed that in some schools and colleges
physical training, such os gymnastics, drill, ©to., is im.
parted to students twice or thrice a week. Such epaemodio
efforts will never produce the desired benefits, which we
want every boy and girl to possess.
The rewards, which await those who perform
Sucya Nauiask&rs according to oar iostruotions, will be
beyond price.
■ I I .
11
CHAPTER IV.
HOW TO DO SURYA NAMASKARS
Everj Surya Namaekai is /concerned with the
action of the following eight^parts of the body —
I Forehead, 2 chest, 3 legs and feet, 4 arms and hands,
5 knees, G si^ht, 7 voc d organs and 8 mind and wJl
There is given below the mode of poi forming Surya
Nsmaskars that was followed by the writers worthy
father, the late Chief of A«ndh For 55 years lie did
these Suiya Namaakars We follow the same method
For Surya Kamaskars a piece of ground, 7 y 2^ ,
made cf ptved stone, rough bricks, or similar non
slippery surface and perfectly horizontal is all that
le required As little clothing as possible should be
worn, for too much clothing interferes with freedom of
movement and al&o induces a tenderness of the skin
inviting colds and similar ills
The proper time for the Namaskars is before sun
rise with an empty stomach, for it is then that one’s
mind IS fresh and one can have sufficient calm and quiet,
as well as freedom from noise and disturbance from one’s
home and fiom outside One should get up at 5 A AI , do
oue’s washing and bathing, put on clean and light suitable
clothing ( the lesser the better ) and do the Namaskars,
which one can fmsb five minutes before the sun rises,
so as to be in a fit condition to absorb the violet rays of
fiR^r *T^HI ?TtIT I
qs^'ur rrcinfrsenr ii
12
the rising sun Or if possible, the Nama-'kars may ba
done immediately aitec the sunrise, exposing one’s
body - almost bare body- to the life giving ultra-violet
rays of the rising sun.
It is not the heat but the light of the sun that
heals. The excessive heat of the suo is enetvatiug
destroys appetite, promotes fever and devitalizes. The
early morniug hours and the late afteimoon hours
are best, because they irradiate and invigorate us
with more light than heat. Hence the importance of
jn'<r:5f«rrtf^5T»tand on the bank of a ilver
or lake or in the open.
Every physical exercise should be so taken that
with about five to tea~ minates' rest after finishing it,
one should feel fresh aud oheerful to do one’s daily
duties, In other words, one should exercise within the
• limit of one’s strength. This golden rule particularly
holds good in the case of SQrya Namaskars.
/
First Position — Spread a piece ol
thick woollen, silk or cotton cloth about 22 inches square
on the floor. Stand facing the east, with feet and k>oes
^ STT^IT 11 • II
ns i
ffnrsTt n^ii
sit:; i
Compostd V Mr D. V. Kolkaral, M A. , B. T., n«.d MmIw,
S. a. Bigh 8«hool, Aandb.
let PofitioD ( eee page 12. )
u
Pre8<5ing in or squeewng the belly or abdomen will help
to attain tins I'osition correctly as well as to etpel the
inhaled vitiated air. While in this bendiu? j 06 tiire>
autoauggest that you are getting Health, Effiueucy
And iiongeiity. Exhale completely and audibly through
the nose only. ( See Pig. 2, )
The palms should be placed almost parallel to the
sides of the cloth oral an inward ansle of about 22®
Some prefer a 46* angle, while others place the palms
\^ith fingers turned in«ide qnite opposite to one another.
Whatever be the angle, the baoes or balls of the tbumba
• should be in a line with the toe* The palinn thus
firmly placed should not be moved till they are raieed
for the tenth Poaltion.
Most persons will find it difficult at first to attain
and retain this Poaitioo. If they can touch the toes
^with the tips of the fngers, that is enough to begin
with. The practice should bo persi-ited in till the palms
jiest flat with the knees straights First, the palms should
be placed in position and then the knees should be
straightened.
Though the finiehinc stage, vir., that of touching
the .knees with the nose or forehead will, at first he
found more difficult to attain, it can be mastered
after pamstent efTorte Tbo borofitoftbo Namaekara
' can be reelized only if tbU Position is correctly done
A corbilD omount of Jii«Kiar«f;Daiont i, inovitalJo «!
,tho !>osinmii|: ofoll rocon.trnoli.o fystominf^l. • i
'.uU.ro 1,1-0 Surya N„u.a,Un, That porlod
18
together and tho toes touching tbo border of the cloth.
Fold the hands against the chest pressing the palms
against each other. Spread ont the cheat. StiBen the
rrhole body, especially the nraist. Look straight. Keep
the head, the neck and the body Id a vortical Udo.
Say the mantra - sJq Close the Hpa.
Inhale deeply and audibly tbroagh the ooae only and
hold the bresth, and do the remain'mg mne positions
\ 7 Uh the l\p 3 closed. ( See F^. I )
All tho ten Positions which constilnle hat ONE
Kama^k&r, sh'inid be performed one after another with,
oat break and with the moatti shat and breathing
through the oose only.
Save an image or picture of the eon or of the deity
yoa adore hung up against the wall in front of you*
Sbonld yon have notblog to adore, paint in a vivid
eoloor oc colooes on a cardboard a star or a circle and
pal it np in front of you, so that by looking atifcyoo
will gradoally acquire the power of conoentcaling yoor
mind.
Second Position - tnjnitnt-Now holdingtho
toatb, bond ov«t forward koopiog tha taooa strabht
80 that tho palmJ, with Cngorj do »8 togalhor and tho
thumte apart, ro>t flat .bout 20 inioo apart oo or
noarthocornaraof tho cloth aproad boforo
inalmowith tho too., Bakiog with ..j
Mglo of aboat eo* and tend, or hy to ton°Dli tho t
with tho forohoad or 0000, proX to ‘ o
.^.ofpa,B..odkoopiogLTfo:;i“^
Srd PoritioD ( 990 pogo 15 )
hrough peraeveringly in order to win eucceas. “ You
leed atick-to it-iveneas in tbia busineaa of develop-
ng health. "
Third Position — 3^^*^ — Inhaling deeply
and audibly through the nose only and without bending
the arms at the elbow, take one foi-it so far back as to keep
the arma vertical. Touch the ground with the knee and
the toes, the other knee jotting ahead of the vertical
arm from under the armpit. Let the v^hole sole touch
the ground. Xiook up bending the head as far back as
you can and curving the back and waist aa much as you
can Press the ball of the calf with the lower part of the
thigh Hold the breath. ( See Fig. 3. )
The same foot — aay the right foot-— should be
taken back first in the first round, then the left foot
in the second round and ao on alternately.
Pourfh Poaltlon — gfernij* — Holding ttie
breath, take back the otb'er leg anti alraighten both! legs
BO, tbat^the big toea, aokleaaod kn^ee touch each other.
Keejjjthe^araia vorticat.Let the Je^, h{pa,Wk and hind*
parfc of the head be almoet in a Jiue, Support the whole
body on the toes and palms Uoplnp the legs straipfat
OoDtluue holdiag the breath. ( Soo Fig, 4, ) ® ’
5th Poaitioa ( see paj'e 17 )
^rreirru.
17
Fifth Position — — Holding the breath,
place the koeea on the ground without moTing the toes
and palms. Press or tiy to pre»>8 the chin to the upper
part of the chest. Toq(^ the ground with the lower part
of the chest and forehead staiuUa&eoufely , keeping the tip
of the nose off the gronod. Draw in the belly so that it
does not touch the ground and raise the hips as high as
you can. Exhale completely and audibly through the
nose only. ( See Fig. 5, )
18
Sixth .Position — Keeping the
toes, knees and palma ns in Position 5, straighten the
arms oertioally. Inh&le deeply and aadibly tbmugb the
nose only. Thcow^ the cheat forward. Curve the back
and look up to the cetlinx, roof or sky, etretohing the
head as far back as you can. Hold the bieath. ( See
Tig: 1 ) ' '
Glh PoNition { bee lb )
Sixth Position — — Keeping the
toea, kneea and palms as in Position 5 , straighten the
arms vertically. Inhale deeply and audibly through the
nose only. Throw the chest forward. Curve the back
and look up to the oeiUog^ roof or elcy, stretohiug the
head as far back as you can. Hold the bx'eath. (See
Pig. 6. )
Seventh Position — — Holding
the breath, reenme the posture as id Position 4 Slanting
the arms ( wlthoat raor'mg the palms and toes ), bend
the head dovrn and in so that the chin ebould touch the
upper part of the chest, aud touch the ground with the
heels heep\t\g the lege etifl aud straight. Continue
bolding the breath. ( See. Fig. 7. )
r.g 7.
7tb Fositioo ( 090 p&ge 19.)
Seventh Position — — Holding
the breath, reenme the posture as in Position 4 Slanting
the arms ( withoat moving the palms and toes ), bend
the head down and in ao that the chin should toncb the
upper pact of the chest, and touch the groond with the
beela keeping the legs stiff and straight. Contlnae
bolding the breath. ( See. Fig. )
Eighth Position — — Holding the
breath, bring forward one leg keeping >the arms vertical*
Place the foot Eat on the ground with the toes in a line
with Ibe^ balls of the palms ( the further forward it is
placed the 'better ) projeoting the knee ahead of the
vertical arm from* under 'the armpit as in Positton 3 .
Touch )the ground ' with the other knee and toes and
look up bending the, back and waist as in Position S.
Continue holding the breath. ( bee i: ig. 8. )
21
Ninth Position — — Holding the
breath, resame the postare as in Poeitioo 2 and puliiag
in the bellj, exhale completely' and aodlbly tbroagh
the 0030 only. ( Sd9 Fig. 9* )
22
Tenth Position — — Taking a deep
breath audibly through the nose only, resume posture
as in Position I . Take special care that you keep th
knees quite straight till you stand erect ( See Fig 10.
This completes ONE Namaskar, which is, asyo
see, made up ot TEN different Positions.
For the SECOND Namaskai*, say loudly the nex
mantra - ef* sjf T«|tr •tff: i Shut the mouth Inhal
deeply and audibly through the nose only and repea
all the Positions with the lips closed and bieathio<
audibly through the nose only, as per foregoing iostruc
tione.
SQcya Natnaskars should * always ‘ be performe*
slowly at first? so that 'you know by' the* atroin whiol
part of the body is 'being exeroited,' In this way 'yoi
will see that each part of the body is separately oalJet
into play.
SANSKRIT NAMES OF THE TEN
POSITIONS ARE —
Positions 1 & 10- — Standing.
„ 2 & 9- — Touching the knee
with the nose.
„ 3 & 8- — Looking aloft.
Position 4 - — Body-balance.
„ 5 - — loTolving eight parts
of the body.
“ Spine-compression.
“ Spino-strotchiog.
C
7
Fip 10
2S
CHAPTER V.
HOW THE NAMASKAHS DEVELOP
THE BODY AND MIND.
1. Sthengthexino the Muscles
In oar eflort to acqairo saperb health and increased
vitality wo depend upon nothing bo much as on the
use of OOP maicles Masclea are the only parts of onr
body that can be controlled by ua When properly
exercised, they not only get strong iheinselrea bat tend
to Inoreaie the eueri^y and improve the functions of all
the other organs Hence the importance of developing
and invigorating our muscles.
Let ns now see which part or parts of the body
receives or receive stt ess and strain in each ol the ten
Positions, and which of the principal moaclea or sets of
mnscles are brought into play.
£4
First Position — Though no epecial muscle
or set of muscles is ageoted, the waist and neck* have
‘to be etiHened a little as the head, neck and the lower
body are required to be kept almost vertical People with
'round shoulders or with a stoop in the back will feel an
appreciable strain in the back. As lunge have to be
inflated with deep breathing, there may also bo a
feeling of strain in the chest. Pressing the palms
against each other calls the triceps into play. The upper
arms, forearms, wrists and flogors have to bo etiOoned;
, allowing these parts to bo loose and limp will nallify
the exorcise. You have to inhale deeply, hold the
breath, and stand Arm aod oroot.
In this Position the tnasolos that rocoivo some
strain are etorno-mastoid. poctoralU major and minor
and tricope. ( Soo Fig. U, )
Fig. 11
l8t Position, page 24.
Sterno-Mftitoid* 2 Peclorilu iTajor J. Minor 3 Tricep .
Fig. 12.
2Qd Position, page 25.
I Rrachio radi»ln 2 Trapozeos & •nbicapaJam ^
( L«terftl ) 7 Tendo Achillij ^
25
Second , Position — It ia necessary to bend over
tbe knees straight ]tlU the palms are placed flat
about 20 or 22 inches apart on the cloth at convenient
angles , and in a line with the toes and to exhale
completely The palms with fingere together and
thumbs apart once placed are not to be moved nntil the
erect postnre is resumed at the end of the Tenth
Position. "Yon will find that in this Position the muscles
of the calves, the rear part of the thighs, the hips, the
waist and almost all the muscels of the back and spine
receive a strain, which means a gradual development
of these parts and the elimination of the uric acid and
other toxins from those parts, where the roots of
premature decay and decline find lodgment. Special
strain will be felt on big mnscles joining the back and
shoulders. The triceps ate also brought into action.
Considerable stress is brought upon the abdomen,
stomach and waist musclesy while pulling in the belly
and stooping forward xcithout bending the knees in order
to place the palms on the cloth and to touch the knees
with the forehead or nose. This bending over and
placing the palms on the floor with straightened knees
stimulates and strengthens the Solar Plexus. “ The solar
plexus is the great sympathetic nervous centre lying
directly h^lAnd the stomach at the spot where the ribs
divide. ” After bending and placing the palms on the
cloth, think for a moment that you are surely getting
Health, Efficiency and I>ongevity ( auto-suggestion )
and then proceed to
26
/uomng aro aomo of tho muscles that
Ain in tho eeoond Position: Brachio-radislisj
ti yAp latiBsimus-dorei, gluteii, biceps fimoris, ham-
etriobK tondo aohiHls. ( See Fig. 12. )
Tiiird Position — When taking back the right
foot, tho left thigh ehoold press against the spleen and
when the left foot is withdrawn the right thigh should
exert a pressure on the liver. Similarly the muscles on
the under side of the thighs should also receive hard
stress. The withdrawn thigh as well as the ankles and
wrists also get a portion of pressure.
The muscles strengthened in the third Position are
muscles of the back, neck and throat, sartorius, tensor-.
fascia-Iatffi and rectus-femorie. ( See Fig. 13, )
3rd PoUtioD, page 26
27
Fourth Position — As the weight of the whole
bodj ifl horoe by the palms, forearms aod toes, the
following are some of the principal muscles that are
brought into action: Supinator longns, pronator teres,
btachialis and extensors of the toes. ( See Fig, 14, )
26
Fifth Position — When stooping, the bead shoald
be bent down, so that the chin presses against th
upper part of the chest. The bending forward and
backward of the bead exercises the muscles of the neck
and throat tremendously. While prostrating, the whole
of the body abo^e the knees has to be snpported by the
hands, wrists and forearms, hence these parts get very
strong It 18 at this time that the stomach is well drawn
in and a complete exhalation is made. In this Position
moat parts of the body tonch the ground, viz -the toes,
knees, bands, chest and forehead, the belly is not to touch
the ground, but has to be pulled op and the hips to be
raised to the full eiteot, consequently all the muscles
of the abdomen, waist and hips are strained and
strengthened
Among the principal muscles strengthened in the
6fth Position are-Bracbio radiahs, pronator teres,
intorcostahs intoroii ( internal thoracis ), external ab*
dominis, splenias capitis, doltoidms, triceps, and latissimn,
dorsi ( See Fig, 15. )
5th Position, ( see page 28. )
J Spleniui cipitii 2 Doltoidius 3 Trtcaps 4 Utisslmui Dorsi 5 Bra^-luo
raiUlis 6 I ron'^tor TeroJ 7 InlarcoiUlia jHtarnii ( luternd TJ oiuci* )
3 Internal Abdominal s
6th Position, ( t-eo jj/igc. • i
I Storno-Hyoldeaj 2 Sterno Tlijreoidej^ 3 Transversus TliOra
( Pectoralis Major ) I Uftctos aSdominis 5 OUior abdominal m
29
Sixth Position — In Ibis Position, Iho back sbonld
be carved in as far as it will go, with a deep, elow
iDhalatioD, and the head eboald be turned up in orderto
look towards the ceiling or roof. In tbis Position the
weight of almost the whole body is borne by the arms,
hence all their parts, parttcnlarly the triceps muscles are
fully developed, reodering the arms shapely, strong and
snpple. The chest also receives the benefit; it becomes
wider and deeper. Owing to the strain and deep breath-
ing the fat about the abdominal regions is gradually
redaced. The girth of the chest inoreaees, while that
of the abdomen decreases, which is a sign of normal
health. And as a natural consequence, all internal
derangements such as liver and spleen disorders and
bowel complaints, disappear. In tbis Position most of
the muscles of the tbigbs, back, neck, and throat also
get strong. As the head has to be bent forward and
backward every time, all the front muscles of the throat
and back ones of the neck are greatly developed. All
predisposition to tonsillitis, caused and enhanced by
wrong eating, gradually vanishes And it is believed that
even scrofula might be cured by this exercise.
The sixth Position develops the following muscles:
Steroo-byoideus, stomo thyreoidens, transversas
thoracis, peotoralis major, reotns abdominis and other
abdominal muscles. ( See Pig. 16. }
80
Seventh Position — In this Position th© muscJos
of the feet, calves, hips, waist, belly, back, neck and th©
upper parts of the arms are ezeroisod.
This Position and the fifth, if properly done, will
rednoe the bulgy girth of the abdomen. Nearly all human
ills originate in the abdominal regions. This need not
surprise you when you refieot that praottcally all of the
vital organs except heart and lungs, are situated in the
abdomin^d cavity.
The principal tuusolos developed in this Position
are: Extensor carpi ulnaris, lumber muscles, transverse
abdominis and other abdominal mnsdes, fiezor
muscles, snob' as gnstrocuemius tendo acbillis and
nook muscles, such as capitis brevis, etc, ( See Fig, 17 , )
3L
Eighth, Ninth & Tenth Positions — These
Positions are like those Nos. S, 2 and 1 respectively.
How the belly and sides receive pressure when taking
the foot forward is explained above under the third
Position.
( 2 ) Strengthening the Liver, Spleen,
Lungs, Spine and Nerves.
When at the beginning yon can do only one round,
that is 25 Namaskara, the feet should be taken back
and brought forward alternately, so that both the sides
of the belly and both the thighs will get the strain
uniformly. When more rounds than one can be done
the same foot may drst be taken back and brought
forward in the Bret round and the other in the second
and so on.
If, however, the liver be not in order, it is adris-
able that the tight foot only be taken forward every
time until that organ gets normal. Those whose liver
complaint is hereditary or chronic had better do so
always. Similarly those who suffer with spleen disorder,
hereditary or caused by malaria, etc., are advised to
bring forward the left foot only. In this respect,
however, one must use one's own judgment.
The fact that the 2nd Position is assumed after a
deep breath and with the belly well-drawn in, has the
special merit of pressing the lower part of the lungs
and thereby driving the inhaled air to the upper parts
of the lungs and thus thoroughly ventilating the
remote comers, where the tuberculosis bacilli generally
88
( 8 ) Strengthening the Mind.
A. vigorous mind in a hoaithy body is of groator
value tban any worldly possession. Life can bo viewed
from pleasant angles and problems and diiBcnlties melt
before the attack of mind determined to find a eolation.
The majority of men and women hardly realize the vast
powers which lie latent below the sncface of every
human mind.
Will-force wields each a power in every human
action that nothing can be done Batisfactoi’ily without
it. Therefore the one ptedorainailog idea permeating
thronghoat the performance of this snperb exercise
ought to be that before, during, end after the Name*
skStti, both bodily aod menial powers are being developed
and that they will be utilieed or turned to proper nse
ever after. While taking any physical exercise, it mnat
be realized that every action or movement is bettering
a particular muscle or part of the body, and all will-
power and mind-force must be ooncentrated in that
spot. To allow the mind to wander and to do the
movements mechanically or listlessly will spoil the
whole idea.
In the case of other exercises and games we
concentrate the mind npon the correct performance of,
or npon the excellence in, the game or exercase, while
in the Surya Namaskar exercise we devote our mind
to secure Health, Efficiency and Longevity.
I^ng-continned Surya hlamaskSrs done loosely or
in a slovenly manner may give the body some benefit,
S4
but the full development of every part, cure of diseasei
or removal of pain cannot be prodneed unless the whols
will-power is brought to bear upon the particular
of the body while actnally performing the Sury*
Namaskars. A sawyer or a blacksmith possesses
muscles, but though they look prominent they ofta^
lack life and resilience. A long bat loose and carel®*®
practice of Namaskara might, in like manner produce a
sawyer’s muscles. To avoid this undesirable result,
therefore, in each stage of the Namaskars the entire
will-force must be conceatrated upon every part, by
turns, as it ie being taxed doriog the exercise. Conceive
that anv particular mnsele or part ie getting stronger,
firmer, bettor shaped or more developed, and the object
will be attained within a short time. If the mind is
permitted to wander dartog this sacred occupation, the
result will be only a mobole-bound body for ell the
and trouble.
35
CHAPTER VI.
THE application OF SIGHT AND
SPEECH IN-NAMASKARS.
The Uie of Sight.
Sight 13 very oaeful iq coQcentr&ting the mind. To
secure eiclasive or andlvided attention of mind there
might be cited Shri Krishna's exhortation to Arjuna
in the Bhagavadgita, * Look at the tip of yont
nose, don’t look round here and there, " While doing
Namaaktlrs, therefore, have, as suggested elsewhere, an
image of the Sun, a tutelary or guardian deity, a
“ swastika, *’ a crous, a crescent or a white circular spot
hung np in front. When bending the head down, the
eyes are directed to the ground, and when stretching
it up, the ceiling or roof meets the eye, but while
getting up and standing, with hands folded, a definite
obiect in fiont is needed to help in the securing of full
mental concentration Sight is, therefore, regarded as
a necessary factor of Surya Namaskars.
(One shootd lit ) bolding the b«ok, neoV and head erect,
immoTebly steady, looting fixedly et the point of the noio, with-*
out looking eronod.
S6
The Use of Speech
The prinapjil Manirau employed in Surya Namaa-
kars are —
( a ) Om - It la called Omkar or Pranava
( sf q, or JHJnj It 18 written as )
Every Bya Syllable or a aenee of Bija Syllables if
invatiaVly preceded by Om
( b ) The SIX Bya Syllables - Hram, brim, hrumj
kraim, branm and hrah
( 0 1 The twelve names of the sun in tbs form oi
Salutation —
Mitraya Namab, Ravaye Namab, Suryaya Namahi
Bhanave Namab, Kbagaya Namab, Puebne Namab,
Hiranyagarbhaya Namab, Maricbaye Namab, Adityfiya
Namab, bavitre Namab, Arbaya Namab and Bhaekaraya
Namab
( 5i*r , srw
^ hit ^
qq , stn , 3T*PrT 5fJi ^ir^^nrsm )
The meanings of those twelve names are —
(1) Mitra - Friend of all (2) Ravi = Praised by
all 18) Sfirya - Director or simmlator. ( 4 ) Bb5nn-
Giving Instre or beauty ( 5 ) Khaga = Stimulator of
senses ( 0 ) Pu»han = Nounshor ( 7 } Iliranyagatbba “■
PossePBing power to develop energy ami vitality in semen
vinle ( t ) Marichi = Destroyer ol disease ( 9 ) Aditya
87
= Attractor. ( 10 ) Savitri = Begetter. (11) Arka = Fit
to be revered, ( 12 ) Bbaakar = Hefalgent.
It. will be seen from the meaniogs of these names
that they are all epithets of the Almighty.
( \ ) to ( ^ ) Ti‘% ( a ) ^ ( V j nr3 ( ^ ) 13JT ( ^ )
^15^ ( vs ) i%7V7riT« ( < ) ^ ) anf^sT (
{
(d) The three hymns from Rigveda —
fitc , and oue hymn from Yajarveda —
etc.
The arrangement in which the Pranava, the six
Bija Syllables and the three Vedic hymns or one hymn,
jnst mentioned above, are linked to the twelve quzuos
of the San, requires some elacMation for the reader to
noderstand.
The three Rigveda hymns are, for this purpose,
divided into twelve paits, as,
*Tff ^'5, etc., and the Yajurveda hymn also
is divided into twelve parts, ae,
Book. )
The Pranava, Om ( ^ ), is nsed once or more than
once in saying each of the 25 Namaskars. ( See Chart. )
One Bija Syllable precodos one name of the Sun.
One part of the hymn or hymns is also preceded by
one Bija Syllable,
■With two names of the Sod go two Bija Syllabloa
and with two parts of the hymn or hymns go two Bija
Syllables,
To four,namo8 of the Sun are prefixed four Bija
Syllables and to four parts of the hymn or hymns are
prefixed four Bija Syllables.
With twelve names of the Sun, said at once in
the 22nd, 23rd and '-i4th Namaskars, you are to recite
the six Bija Syllables twice over and the whole of the
l^mn or all the three hymns, said at once, should also
be preceded by the six Bija Syllables repeated twice.
( See Chart and Unabridged Surya Namaskars at the
end of the Book, )
On this ecientific and convenient arrangement are
based the unabiidged Naniat-k&rs as given at the end of
the Book.
' A Modified Course of Speech
First of all, note that the ten Positions given in the
Book and lu the Chart are to be done one after another
without break and that they constitute but one Namas*
kar. It takes not more than 15 to 20 seconds to perform
all the ten Positions, with the Mantras as given in the
Chart Twenty-five such Namaskars make one Hound
( 3TT«r^;i, avartana ), which will require about 6 or 7
minutes.
To do one Round of unabridged NamaskAre, as
given a't the end of the Book, will take you a little
longer time as you have, in addition to Pranava-and
Bija Mantras, to recite therein the Vedio hymn or
hymns and their parts.
A beginner will, of course, take a little longer time
than a practised hand.
39
Yon will notice that the Chait, which is intended
to bo u‘»ed by people of every caste or creed, contaioa no
Vedio hymns for the simple reason that non-Hiodus
might object to saying them They will be found,
however, in the unabridged Namaskara at the end. As
the Namaskar exercise, moreover, is fast becoming
universally popular throughout the length and breadth of
India, it bids fair to be accepted by all the educational
authorities in the country as the most suitable exercise
to be made compiihory in all their institutions. We have,
therefore, purposely omitted the Vedic hymns from the
Chart, po that it may be used by all Hindus, non- Hindus,
Parsis, Christians, Mohammedans, Jews, etc.
Those who do not believe in the Vedas or who do
not want to include Vedio hymns in saying Shtya
NamaskScs, may say as follows
1 The First Series of twelve Namaskars (1-12)
is done rather fast.
First Namaskar — On assuming the first Position
in the Chart, say loudly and clearly the first Mantraj Om
hram Mitraya namah,o> STO* ' Shut your mouth.
Take a full, deep, audible breath through the nose only
and go through the remaining nine Positions as directed
in the Chart or Chapter IV, keeping the mouth shut
and breathing all the while andibly through the nose
only. When yon have thus assumed the tenth Position
it is the end of the Erst Namaskar and the beginning
of the second.
40
Second Namaskar — - Say the aecond Mantra: Om
hrim Ravaye namah, v srrrs i Shut the mouth.
Inhale deeply and audibly through nose only and perform
all the Poaitions keeping the mouth shut and breathing
through the nose only. The tenth Position thus resumed
is the end of the eecood Namaakar and the beginning
of the third.
Third NamaakSir — Say the third Mantra: Om hruiu
Suryaya namah, v sg; ?pnu srw i Shut the month.
Take a deep, audible breath through the cose only and
do all the Poaitions with the mouth abut and breathing
through the nose ooly. The tenth Position thus resumed
is the end oE* the third NamaskAr and the beginning
of the fourth.
Fourth NamaskSi* — Say the fourth Mantra: 5m
hraim Bhanave namah, s|r *tRu: I Shut the mouth,
etc, as above.
Fifth Namaskic’— Say tb© fifth Mantra: Om hracm
K.hagaya namah, v i Shut the mouth, &c.
Sixth Namaskar — Say the sixth Mantra: One hrah
POshne namah, a* = 5 ; t Shut the mouth, eto.
Seventh Nemaskar — Say the seventh Mantra: 5m
hram Hiranyagarbboya namah, ^ egf fkTvmrW '
Shut the mouth, eto.
Eighth' Namaskar — Say the eighth -Mantra: Om
brim ’-Marlobayo namah, jtjtu Shut the
mouth, eto.
4 t
Ninth Namaakir — Say the ninth mantra: i5m
hrhm AditySya namah, a* surJ « Shut the
month, etc.
Tenth Namaakar — Say tba tenth Mantra: Om
braim Savitre namah, ^ ^ $TR: I Jbhut the mouth*
etc.
Eleventh NamaakSr Say the eloventb Mantra;
Om hxaum Ark&ya namah, ^ ^ i bbut the
month, eto.
Twelfth NamaakSt-Say the twelfth Jlantra: Om
hrah ShSakaraya namah, RR: ' Shnt the
month, eto.
2 . The Second Serle5 of six Namaskar^ ( 13-18 )
alIoW 5 you a little more time.
Thirteenth Namaakar — Say the thirteenth Man-
tra; Old hram-hrim Mitra-ravibhySm namah,
Rr: I Shut the montb, eto.
Fourteenth Namaakar — Say the fourteenth
Mantra: Om brum hraim Surya-bhannbby5m namah,
^ =t ^R1E«R RR: I Shut the mouth, etc.
Fifteenth Namaakar -- Say the fifteenth Mantra:
5m hraum hrah Khaga-puahabbyim namah, v =5:
j an y rnri RR: ' Shut the month, etc.
Sixteenth Namaakar — Say the sixteenth Mantra:
Om hram brim Hiranysgathha-marichibhyam namah',
M ‘ “O'lth, eto.
42
Seventeenth Namaelar — 'Say the Beventesnt!
.Mantra: Om hrutu hraim Adityft-eavxbrithyani natnat
^ -t sr*l: > Shut the month, eto.
' liipMeenlb. Namaslar — Say the eightQfl^^
Mantra: Oin hrauin hrah A.rka-bhit«kaiSbhy5tu nanja
Q> zs( = 5 . 8T^wr?^f^f * Shut the mouth, etc.
3 The Third Series of three Namaskars„
( ig 21 ) affords a still longer period.
Nineteenth Namaekar — Sa_y the nmoteeot
3vl antra. Otn hrSCQ brim hrum hraim Mitra-ravi-Bury®
TjbanobbjO namah, ^=ri=ff!=E=i 'I”
Shut the mouth, eto.
'• TweDtleth'Karoaehar— Saytbe twentieth Mantra
5m hrautn'hrah btam htlm Khaga-pOsba-hiranya
gatbha-mariebibhya nemab, «a^ s?! «S.
mouth, eto.
Tw0oty>fir8t Namaeklr — Say the twenty-Grs*
Mantra: Om hrtim htaim htaum brab Aditya saritrarka-
bhaskarebbyo namah, ^ =5 =| =€t =5
STR^^^'^C I Shut the moulh, etc. . ^
4
yi'\
The Fourth Series of three Namaskars
'' (22-24 ) iakes the longest time to say.
. j '
Tweuty-aecond Namaakar — Say the twenty-
second Mantra: Om hram brim hrum hraim hraum hrah,
OoJ hram hnm hitim hraim hraum hrah, Mitrs-r»vi-
Burya'bh5nu-*l.bftga-pe9£ia-hjrftnyagrnhha--mai^cby5df“
tya-Bavitrarka-bhSakaiebhyo namah, ^sf =31 =g Ҥ -l*ir
43
^ =51 =^i 'k ~ii = 5 :
jnri^T^5rnrTTTm^7riv^tsj»i*iShut the mouth. Inhalo
deeply and audibly through the nose and go through all
the Poaltiona ae directed in the Chart with the mouth
shut and breathing audibly through the nose only.
The twenty-third and twenty -fourth Namaekars
should bo repeated exactly like the twenty-second,
V, The last, the twenty-fifth Naraaskat.
Say the twenty -fifth Mantrat Om Shri-Savitri-
Bfurya-iilrayatiaya namah, 1
Shut the mouth. Inhale deeply and audibly through the
nose and repeat all the Positlone as above with the lips
closed and breathing through the nose only. ( See Cbstt.)
Thus you have now done twenty-five NamaakSre,
which make om complete Round of Namsskira ( A.var-
tana, srrali^T. )
The order, as shown above, of reciting the jVIantras
while performing the NamaskSw is so Bcientifically do-
Bigned by our aneveut Rishis that whatever be the
number of Rounds of Namaskars, one ntfuar gets out of
breath.
When.therefore, the eecoud Rounder cycle is begun,
one feels almost as fresh as, or even fresher than, when
the first Round was commoncod. This feeling of fresh-
ness is due partly to the invigorating influence of the loud
and full utterance of the Ptanava and the Bija Syllables
and partly to the fact that the first Cycle has shaken off
inertia of rest and sleep. Hence there is no loss of
breath ( though there may be a Feeling of tiredness )
44
even after twelve or eizteen Bounda. This is a unique
advantage afforded by the proper recitation of the
Pranava and Bijas.
Then also the Pranava, Bijaa and Hymns have to
be recited in the etanding posture with hands folded.
During actual exertions, such aa bending over, prostrating,
rising, etc., all efforts are concentrated on inhaling eud
exhaling through the noso only and on autosuggesting
that you are getting stronger and healthier.
The Unabridged Namaskars.
The followers of Bigveda and Yajurvedahave Yedic
hymns * included in tbeSQrya Namask&rs in addition to
the Pranava and Byas or Bgs Syllables.
* Th« follow«ri of RigToda and Krjtbna Tajorreda laj tbs
foltoiring thre« hymns —
nw er ii i u
5ir i
sim w ^Rq i ui h ^ »
9VS. isTi^ \i ^ »
[ I ] Buing (bis day, O, rich in {risndt
ascandiDg to tha loftier bearan,
Sorya, tamora my baiit'a dueaaa,
take from me tbli my yalloTT bne.
[ 2 ] To parrots and to starlings let ns
giTe away my yellowness.
Or this mf f«ilhawa*n lot ns
transfer toHarital trea
CcBU&Laloa ceil ^e.
45
ThiswilKmake the exercise a Lit slower and will
enable you to put more strain and concentration on that
part of the body you wish to strengthen.
Contioaed from preTioua page.
[ 3 ] TiVith all bii conquering vigor, .
tbit Aditja hath gone up on High,
Giving mj foe into mine hand
let me not bo my foeman'i prey.
RalpbT.H.CnSilb.M.A,C.l E.,
in bis bcok, " Hymns of Ri^-eda ■'
hymn employed by the follower! of ShnUa Tajurveda
. ... w. .villows
^iinn
■— m. jtjS?
51 ^: ss Exhalation and Inhalation.
Dweller la the pnrest place.
<1^: =. Making others' dwelUng comfortable.
Dweller In the mid-air ( interior of the heart. )
= One who gives and takes.
= Dweller in the altar ( heart. )
a hloving constantly or having no &xed time of arrival
and depnklnre.
s Ueiidlng in the protective element.
Residing In man.
Beiiding in the excellent.
Residing in the Divine Law or Snprema Spirit.
ReBidiDg,In firmament.
= Frodocer of life-finld.
tficTTi sa Endowing senses with vital energy.
tbdMt: ■■ blaker of Divine Law.
e. Giving birth to what is respeatad.
46
To those nho hnro no faith ia tljo Vodio hymns,
vrfi would adviBO to pul thoic wholo soul and will into
oach Namaskar, na given in the Chart, if thoy wish to
reap tbo fulloat bonoHl from the ororciso.
Controlling the Breath. ^
Corroct and rhyllimio rospiration in performing
SQrya Namaekars is abnolntoly neceB«ary to produce
maximum roaoUe.
Deep brontbiog is Iho first osaentiol of healthy
life. It Improvoa tho circnlaiton', de^elopa tber cheat,
frees tho lungs of toxins, stimulates th0~ braiUi steadies
tho nerroa and gives an invalaaUo feolmg of control
and poise.
Costioutd from pr»Tloai page
M Trulb, right.
5551,-
These atirlbQtes are Qiaally applicable to the Sual or Jiratman
{ I • ^ regarded In the Vedas as the eb®^
of all that 1$ moTable and immovable, tbv;^ bold good in the case
of the snn also
The highest goal of the San-adorer is ultimately to identify
himself Or herself sritb the Soul or Jivatman
( ^ ^ t
> — ^ Y* I I**.
The Spirit yonder in the Sun,
The Spirit dwelling there am I
C ^ srrmi i
— « MtHJ t.
The Son is the sool of the mo'vable and of the immovablo
47
Try, as you breath© deeply, to imagine that you
are dcft’sring in aomothing infinitely rare and soothing
and something so exquisitely potent that you feel its
effects with every breath. »• ’
Breath is Life - Breath is Strongtb-as our Upa-
nishads say: ‘ ~ '
— ^ 1 1 1
Full iustractlona about regulating and controlling
the 'breath' will be found in' Chapter IV,' but being
inixed up with dirbUiohe'about the different movements
o£ the body • involved in assumlog the ten Foaitions,
they may not be grasped by a be^lnuer; we, ‘therefore,
try to expUin them 'here ''^griphically brrather'ina
tabulated form to make the matter clearer.
You might have marked from the detailed instruc-
tlona both in the book and in the Chart that there are
three deep complete breaths ( jntJinrr;! ) in doing one
Namaskar, i. e three full Inh^ations of breath ( ),
three Holdings or Retentions ( )» and three
complete Exhalations ( }.
We shall, for oonvenionoe sake, designate these
three stages of breath by their initial lettersr I for
Inhalation; H for Holding the breath, and E for
Exhalation.
The following table will show how these breath
stages occur in each of the first nine Positions:
4S
Position 1 — I, H
2-H,E
}
First compieto breath.
ii
If
I.
3 — I, H
1— H
5 — H, E
6 — 1, H
7— H
a— H
1
1
9 — H, E j
Second complete breath*
Third complete breath.
A beginner need not worry over regulating and
controlling hia breath in going through all the tea
Positions until he can, with a little intelligent praoitoe,
do the movements correctly— almost aatonoatioallj.
Then he will God it easy to manege his breath.
AO
CHAPTER VIL
HEALTH THROUGH SPEAKING.
STRKVGTnESi:<Q THE VITAL OSOANS.
There must now bo deacribad the wondarfully hoal-
iDg and vitalizing powora-phyaiologlcal as well as paychio
-possessed by the apparently meaninglesa Pranava, Om
and the Bija Syllabloa or letters, brim, brim, etc. , and
how they influeneo several organ**, such as the hoarti
stomach, brain, etc. , and bow they serve not only as
prophylactic ( preventive ) but therapeutic ( curative )
as well«
( a ) Om, This sacred syllable begins every
Mantra of“PraQ5yima”,eometime8 every letter of any
Mantra, and often it stands a^the beginning and end
of a Mantra. The syllable Om ” is regarded as the
essence of all Vedio leamingj^. The o in the word home
resembles the sound of o in Om.
This “ Om*' precedes every Bija syllable or a series
of it. It regulates and develops the heart action,
stimulates the brain and stirs up the stomach. This
sT^nf^ ^ ’Kirf n
6 \
lie, who, reciting “ Om ”, the ooe-sjUmhled Srahmsn, (and)
meditating npon Me, goeth forth, abandoning the body, reacbeth
the highest goal.
50
Baored syllablo might be mere accurately transliterat®'
as " ooommm " as a prolonged O and prolonged M. Th'
flame is the case with the uttoraDOO of all the By*
Syllables.
( b ) Next oomea “ hram ”, =51. In this all the Boaedf
are long. The correct pronunciation like a ie
* hraaammm. * The aspirate sound “ h " proceeds froB*
the heart. Ererytimo, therefore, you say “ hram
heart vibratos vigorously. The process of purifying blow
takes place in the heart, for the .pure blood that ruo‘
to any affected part of the body is pumped out by the
heart. If that blood is made pure before it reaches tb«
affected or diseased part of the system, then only tb®
desired result will follow, i. e., the cure of the affection
or malady* Should impure or toxic blood circulate
through the body the affected or diseased part h
likely to get worse instead of being cured. Every Bjj»
Syllable, therefore, is made to sound with the initial
aspirate ” h ” with a view to* vibrate and strengthen
the heart so that it should pump out pure blood only.
Just as each Bija begins with the aspirate “ h "
it ends with the labial nasal “ m ”. Every normal respi-
ration has to be made through the nose. It is tbi®
respiration that also helps to purify the blood. Th®
oxygen taken in with each inhalation coming in contact'
with the veinous blood, renders it pure and red, and
there is breathed out carbon dioxide, a poisonons gas,
from tiie impure blood. As respiration is done throogb
the nose and wind pipe, both of these organs sbonld be
kept free and unaffected by ailment or disease, and it
51
ia for this purposo that each Bya ia matTo*^
tonninatointhocoDtinuoas orprolongod nasal “mmmm".
Likowiso in o&cb Bija thoro stands the
lingual ** r ” between the initial aspirate “ h " and the
final nasal “ m*’. The consonant is hold almost as
important as “ Um " in the Mantra- Sbaslra. ( Mantra-
Shistra is that whioh teaches prayers, hymns, mystic
formnlm, spells, etc., to bo addrosssd to particalar
deities. ) In uttering the consonant * r’ (^)the tip of tho
tongue strikes the front palate and tends to vibrato tho
brain. Hence tho proper utterance of the psychic syl-
lables “ hram ” hrlm, ” etc, vibratOB and iurigoratos
the heart, wind-pipe and brain— tliree of tho vital
organs, the soandnsss of which is necessary to keep tho
system strong and healthy.
There is an elegant couplet,* in Sanskrit eulogizing
‘ ' hr5m ” which when freely translated means — “The
more utterance of “rd”(^)iu bram dri^os ont sin-toxins
from the open month, and betog afraid of its re entranco
the consonant ‘ m ’ (jf) serves tho purpose of a door by
closing the lips. "
In reciting the Bijas on© has to open the month
for “ bra ” in hrSm, etc.; ai^ to shut it for “ m. ” Then
while actually making the movements of the body in
doing the Namaskars, all breathing has to bo done
through the nose and not through the month.
52
The continuous long vowol ** a " (srr) in hram ( as <r i“
calm ) strengthens the upper three libs, purges ( make?
physically and spiritually clean ) the alimentary canal w
toxins, vibratos the brain, drives a^ray lethargy ( morbid
dallness ) and cleanses the upper portion of the lungs
by stimulating them. This Bija ** hram ”
prove a curative for asthma, bronchitis and for predi^*
position to pulmonary tuberculosis,
( 0 ) The long'vowel sound “ i ” ( t ) in hrim ( as e& i°
seem ), stimulates the action of the throat, palat0i
nose and the upper part of the heart. The repetitioe
of" hrIm ” clears the respoatory and digestive passages
of the phlegm secreted or collected there. In the
or second round of NamaskSrs it is sometimes, if not
often, necessary to eject the enperfiaous mncus from tb®
nose, throat or month) bnt alter about trro rounds the
respiratory passage is thoroughly cleared.
( d ) The long vowel sound “ u ” (3;) in hrum ( as 00 in
room ), 5^ effectively excites or stimulates the Hver
spleen, stomach and ioteeiines, and reduces the abdomen.
Women suffering from chronic disorder of hypogaetrinm
( the lower region of the abdomen ), will immensely
profit by repeating " hrum ” loudly and fully.
(e) The compound vowel sound ( ^ ) of the mystic
syllable “hraim” (as » in time irritates the kidneys.
The repeated utterance of'hiaim ”in the Surya Nainas-
kata promotes urination or aervos as a diuretic,
( f ) The componnd rowel 8 oand(^r)of the Bifa “ hraom ”
( as OK iu round ), acts on the rectum and anus and
53
lolpa them to function normnll^. Aa progress is made m
3 cientifio Surya Nomaekars, it will be found that tho
bowels that woro reluctant in their function beforo
bathing will freely open after about half an hour or
BO on fiDishiog this czerciae
( g ) Tho last but not tho least is *' hrah, " =5 ,
which vibrates the cheat and thioat
Thus all these seemingly meauiugloss Frauava and
Bijas produce stimulation and vibiation m different vital
parts of the system, such as the heart, abdomen, womb
throat, palate windpipe, brain, etc , purify tbeir blood,
and conaequeutly remove disorders, ailments and
diseases in those regions Almost every disease will be
fouud to originate either 10 the bead, nose, throat,
heart, lungs or abdomen When all these parts are
purged of their impurities or toxins by the Frauava
and Bijas, the circulation of the blood receives stimu-
lation by the vigorous movements of the limbs and
organs in the process of Namaskars The limbs and
organs, brought into play, not only develop externally
in shape, size and strength, but improve also m their
internal functions, endurance and power of leaistance
to disease, by reason of the vigorous and healthy
circulation of the blood
The body is not oompletoly functioning if the vocal
cords ate left silent Moreover, the vocal cords when
vibrating extend their influence beyond themselves to
every corner of the body
Thus the Sfirya NaniAalffLrs prodaco a doubli
bonafit,, which is a nniqn© foatare of this wonderfcl
oxerciao. No other elnglo OKeroiso can approach the
Sfitya Naumalcara in this respect.
Summary.
The Pranava Om ( ) stimulatoa all the vital
internal organa of the body, oapocially the brain, heai^
and fitomach.
HrSm ( ^ ) acta as a stiroolas to the brain, heart, •
alimontary canal, respiratory organa, aueh as nose,
windpipe, throat, lungs, &o., and nppor ribs.
Hrlm ( ) ioTigorates the throat, palate, heart,
respiratoty and digestive organs.
HrQm { ^ ) strengtheoe the liver, epleen, etomaoh
abclomeu, hypogastrlacn, uterus and inteBtines.
Hiaim ( ^ ) stimulates kidneys.
Hraum ( == 81 ) normolizes the function of the rootom
and anna.
Hiab ( =5: ) develops the chest and throat.
55
CHAPTER Vni.
A EUROPEAN SCIENTISTS EXPERIENCE.
The following experience of a Earopoan Scientist
will convince you of what we say in regard to the
potential, powers of the mystic Bija Syllables. It is an
extract of the article written by B. M. Leaser Lasario
in " Physical Cnlture ” Magazine for April, 1924,
edited by Bemarr Macfaddon, New York: —
I breathed my way to health; bq you can.
I was born in Vienna. In early childhood I was
delicate and inclined to be oversindiooB at school'-a vice
which U well enough if yon keep it in its place. In my
case it was considered a virtae; and they let me subsist
on an unlimited diet of books till my digestion, both
mental and physical, went to pieces, and left me a
wreck.
Prom then till eighteen I was never well. At
eighteen my tronhles took the particnlarly acute and
agonizing form of articular rheumatism. Doctors gave
me up as hopeless.
But one day I made a discovery. I found that
there was actually such a thing as the Breath of Life.
I discovered'that it was neither a metaphysical abstract
tion nor an ancient scriptural phrase, but a living fact,
for which 1 had thirsted unknowingly.
Breath is Life.
Breath is life. Control it and make an art of it, and
you have under your hand a throttle that gives you
5C
mastery of your wholo being. To move a throttle ii
easy, if you know whoro to find it, It ie my life wort tc
teach others to find it and to make an art of its use.
Hence this story of my return from the edge of luj
graro. It is not a theory; it is the tale of a thing that
happened. Act on it and yon may have a story of youi
own to tell. Sometimes it U hard to aot-I know that,
But this, I repeat, is easy-as easy as breathing. So to
my story.
What the Baby Said.
When I was eighteen and suffering from'acato
rhoumatigm, a neighboac brought her infant to our
-houeo and loft it there for sovoral hoars in our care.
The presence of the healthy child diverted me au^
made me forget my aches for the time. 1 found this bsb^
lying on its back looking at the ceiling and ever and
anon lulling, “ lah, l&b, lab, 1^, lah. "
laeked our servant girl to undress the child and
bring it to my bed. She did so. Propping myself up
well as I could, 1 drank eveiy inch of its beautiful little
body with my hungry eyes. It was as God had made it
Nothing had warped it yet. I compared that marvel
with my own blasted and withering carcass, which so
lacked beauty that it was repulsive to me, its owner.
The baby looked at me and went back to the serious
business of life, cooing and elnglng to itself, " lah, lah,
lah, lab, lab, lah. ” I was delighted. I held my breath
to listen.
Presently I noticed something. Every time the
' - - - - 1 - - - ■ . _:uio
57
'ibration in tho region of tho ,nppor three riba. It
ocalized there. I tried it on myeolf, and felt tho same
thing. This "waa interesting. I tried another vowel sound,
saying “ poo, poo, poo, ” many times, and felt that hero
the vibration localized itself further down. Then I tried
to teach the baby to articulate something like ‘‘ poo,
poo, poo, "etc., in the hope that I could more closely
observe the result of it. At first I got no results at all
but after two hours of coaxing, I did finally get it to
say what I wanted. The vibration was in the abdomen.
I wondered how the ntterance “ lab ” gave a pro*
nounced vibration in the upptr cheat, and “ poo " in
tho abdomen. Along with that I reasoned, perhaps the
mere act of singing that repeated vowel sound produced
a sympathetic nervous reaction of a very far reaching
sort in other parts of tho child’s body. Perhaps it
reached important nerve centres. If so, there was no
telling how enormously significant the thing might be.
Two things were evident. First, tho repetition of
that sound by the baby went with u mood, a mental
attitude of some sort, however elemental, the child was
happy. Second, that vibratory effect was astonishingly
pronounced. I noticed that tho child would keep on
laying “ lah lab. lab, ” continuously -without taking
breath; and that when its lungs were reasonably empty,
it would draw a full breath and begin again. One result
of this was a prolonged holding of air in the lungs; and
another result was a steady prolongedcoutraction of the
abdominal muscles aud tho diaphragm.
Copying Tlie Baby.
I bogao forthwith to tiy out varioua vowel eoond-
on mya«lf. Lying there Jiko a baby and trusting’ w
Nature, 1 hammed end sang thoso wocdlaaa raonotooe!
for miontos at a tirno. At first I could not stand mucli
o£ it; it made too dlssy; butgradnally I beoamo used to
it. One thing I alwaye tried to do was to aescrne e
mental attitodo that seomod to me to go with the vowel
Bound I naed. *' E", for ioetance, would be bright bc< 1
cheerfal. 0 ' Bcemed to go with foelingfl darker and
more gravo-but, of course, not nteUnchoIy or gloomy.
When weeks later I began to recover from my
rheumatiBai, I was nncorUin whether my new bobby
bad anything to do with it or not. Bnt there was nP
doubt at all as to its immediate effect on my general
feeling. Invariably it produced results quite definite.
I became perfectly sure that something was getting
Itself dono inside of me. All my bodily fonotione Beejned
to ran more Bmootbly; end aome of the vowel Bounds I
pteolised hud eSeote which were voty local and Bvident
indeed. The *' E " type, for instance, resulted in the
discharge of ooeidomble quantities of muons from the
throat and bronchial passegee Thees disohargee conti-
nned till those tiescee regained their tone. How and
why they regained ittPerhap, thie method of combined
breathing, hemming and right feeling had helped to
normalise the oireulation. Perhaps one vowel might
wort on one part of the body and another vowel on another
part. Perhaps the varions vowele I was using would care
my whole Biot body. In that case. I had .vM.eil,. Mt
upon a way to control the intenial eIrcuIatioD and my
sympathetic nervous roaclione at will. Basically, it:
eaemed a way to drive the blood in nourishing floods to
any spot where the atarviog tiasnes might noed it.
Thirty Years* Proof.
At that time I could not be certain of all this; I
could only hope and believe. But today, thirty years
later, 1 can affirm it positively^ For I have pat it to tbo
test of Qse hundreds and huodretk of tunes. With it I
have cared myselfand with illbave cured others. To-day
I can drive the blood to any spot m the interior of my
body at will, for the patpose of either restoring or main*
t&iuiog' normal' tissue tone or^Dormal activity. The
technique which I hard developed after these many
years of experiment aod research is deBnite, it is sunple,
it is *' aa easy as breathing, * it is as easy as eayiag
‘‘ lah, lah, lah, lah. ”
An adequate circalation of rich, healthy blood is
the central reqairement on which every natural and
normal therapy muet bo bwed Every adequate method
of healing is a device foe resloriDg a normal circulation
to starved and poisoned tiesnes; and the immediate and
specidc cscee ofdeatbisofailure of the cirdolation which
may be induced, UBfortunately, in scores of different
ways.
WTiat I want first to establish most vividly is that ^
any technique by which it would be possible for a man
to control bis circulation, to drive it hither and yon'ot"
will, would be the most patent single instr t
60
health that could bo placed id his hands. It w^ould not
be the only condition of health, but it would be the most
immediately useful and important of them all. Sa^^S
thus a moaua of couteol, he would henceforth be Uhe
engiue>driTer with his hands upon the throttle.
What I have found in my Bystom of vowel breathing
is a throttle for the control of the human body; and it
acts by governing the internal ctrcnlaiion.
Imaginary or Real,
Does it really control/ or do I merely imagine the
control and bo benefit from a vWId bit of anto eoggestion ?
I answer from the experience of thirty years that the
control U real, and that the proof of the pudding, is ia
the eating. Try it. If you stand up and breathe deeply
through your nose olght or ton times, emptying your
lungs as completely as possible, ytm will espeilenoe certain
definite sensations. If yon are not used to the eserolso,
dizziness will be one of them. You will, as it were, get
drank on oxygen. The dizziness will be caused by changes
in the circulation. If anyone should try to tell you
that it was the result of any anto-suggestion, yon would
langb. You would understand that the breathing had
done it. The same is true even in a greater degree
ray method of vowel bteathing, which is quite differ®*!^
from any other method of breathing and produces other
eflects wbieh are important, and which are apart frcoi
the mere taking in of oxygen. For instance, it produces,
as I have already said, reactions of thesympatbetio nerv-
oas system. Singers experience snch reactions and that
is one reason why singing is beneficial The sympathetic
61
lerroua eyfitom controls both tbo circolation oftho blood
lud the activities of the ondociine glands and of tho
rital organs. My method of vowel-breathing puts it to
work.
Perhaps I should make this reference specidc. Phe
man who doubles his Bsts and scowls can easily pass him-
self from a condition of mental and physical placidity to
one of anger. His face flushes, his heart beats faster,
his adrenal glands pour stimulating harmones into his
blood, his circulation alters. Tho sympathetio nervous
system has been pat to work. In like manner, he who
shapes his lips into a smile and bis eyes to twinkle, may
change his mood. Similar is the case with the assumed
feeling of love, pleasure, fear, melancholy, etc. All this
change of mood is due to the reactions of the sympathetio
nerves.
Oat dally speech by which we express what we
think and feel, is based on the five vowel sounds, A, £, I,
O, TJ. Kach uttered emotional Bound, therefore, goes
with and produces a definite effect on the sympathetic
nervous system.
"What U violin, the most powerful emotional instru"
meat in the world save the human voice which it so
resembles, but a device for the uttering of vowel-sounds ?
^Vhat are the violin-sounds but vibratory elleclsl And
if you produce chosen vibratory effects with your own
voice in your own body, w’ho shall place a limit on the
things you may do to youreelfl ,
Have you ever observed the action of a dog, deer
or snake when certain tunes are played ? Vibration ? It
62
be a daring man wbo vronid set a limit to the moao
inge and uses of eonnds — sympathetic, significant aoc
mystic soands.* ^ '
Such is the foundation on which I ha70 built.
Woald yon try the application of these ancient tenths ^
Here then, is the method you musf use.
Vowels for Healtfi.
You first imaglna the vowel; you imagiDo it emo-
tionally. Then you hum it. Each vowel so imagined so
hummed or breathed, has its own particular field of
action.
The '* E " type affects the palate, throat aed head.
The long “ A " type as in “ape;?' reaches the ghll^t,
throat and larynx. ‘ ’
The broad “ A ” type, as In “ father,” touches the
upper part of the lungs and chest.
The long 0 ” type, as in “ on,” goes deeper into
the lower lung, chest and diaphragm,
The “ 00 ” type, as in “ school,” works on the liver
stomach and intestines.
All told I have worked out thirty^two eoands and
combinations which can be applied according to the
needs of thd individual.
The method of their application is einlple.'It consists
of four stages, as follows*—
Firat, you prepare yourself as foi a saertd action-
By that I moan that you collect and ooncoatrato your
r * Ibeas fcr«/«rb>t sre callod *' 3f»&trAf ” in Tadii.
68
tliooghts ou the particular fooling appropriate to the
vowel ThU is utterly ossentutl. ‘Withoafc it iho oierciso
i® far less enccUvo. Suppose, for Instance, that you are
starting with'* E”.A 83 ome with yoar mind and with
youc countenance, a light and happy expression, with
yonc lips half emiling, and your eyes narrowing and
showing your pleasnre. Let thoro be nothing enigmatio
about this Let it have no m3ratory and no reservations,
ifako it real. If you should try to combine with the
‘ E " the mood that goes with “ O ” or some other
^owel, the exorclaa wooM be robbed of its eflectiveness,
l^oth for your mlud end for yoot body.
^ Second, having prepared yonrself as for a saored
sclion,yoa inhale, with shut moatb, on this aoal-formed
gesture. The breath tokoo ehoald be deep and oomplete.
Try.‘E" in thie manoer.
Third, hold your breath; hold it for one, two. three
or four secondfl, according to your condition, and what
you CAQ easily do Later you will iucrease the time,
^Vhile holding your breath, keep your mind clearly on
the vowel. There ie a teaeon for thie, as you will find
when you have become more experienced with the
method. The involuntary organs which are affected by
the particular vowel you have in use undergo a certain
tension and certain changes in the blood supply owing
to the activity of the sympathotionervesyou are setting
in action by your thought of the vowel. If this sounds
absurd I can’t help it. I am dealing with facts. The
Wing happens. It hw been tested out in the laboratory
the most delicate iostrunients known to science; it
04
haa bean put uuder the X-Kay by the groat rroiesbuj
Hajok of ‘Vienna; and, the result is a simple matter o:
record. , , > ,
Internal Kiassage.
This changa in the internal blood supply is a bind
of internal orthopaedic massge. It cleanses, it removeE
'waste matter, and it carries nourishment and building
material to starving and iH-nonrisbed cells. It is mild, h
is gentle, and the raaults, if persisted in even for a few
'weeks, are amazing.
Fourth, having prepared youisalf by visualizing the
vowel, and having nezt inhaled upon that vowel, ' still
visualizing the vowel, you now exhale, humming the
vowel itself and never releasing your imagioative hold
upon it For instance, •* P-EEEEEEEEE”, etc., till
your lungs are as empty of air as you can readily, make
them without extreme efloit, Eepeat the whole opera-
tion and try doing it every day before meals.
Do likewise with " PEOOOOO-HOOOOO ”, otc
Note the shift to the aspirate “ H ". It gives an e'vlra
impulsion which is important The " PEOOOOOOOOO ”
type should be uttered as if it were being blown cut
through pointed lips The appropriate feeling to go with
this vowel is grave which does not mean anything
depressing or melancholy.
1 cannot too strongly insist that this method should
be done exactly as X have described It is as easily done
right as wrong. Done wrong, it is worthless ^
cs
In an article of thia scope, it is nofc possible (o gire
all the vowel combinations and tbeii* uses. I can how-
ever, set down the moat important. They more than
cover the needs of most pereons-
The “ E " type has its efiect npwarda. It acts
powerfully on the heart and the brain. It is especially
suited in cases of headache, and for some forms of heart
trouble. U has an ezcellant effect oo persons of the so
called btllious type, those gireo to moodiness and irrita-
bility.
The *' A. “ type as in “ labor ” cleanses and re-
novatea the throat, larynx, and glottis. This type is
cspeciiljy popular with singers, teachers and others who
contmaally use voices It gives tone to the roacous
njombrauss iavolved. It acts on the thyroid gland, the
enlargement of which is known as goitre, and I have
890tt hundreds of cases of goitre of long standing blown
away^ so to spe.tk by the pereisleut use of this exercise.
The " A ” type as in “ lah ” works on the gullet
lifts the upper three rib**, and stimulates the brain. It
prevents hesrt-failare .lod has pronounced effect on the
'^Pper lobes of the lungs, whore tuberculo'sie generally
starts and should be used by persons predisposed to it
This Eame type is indicated for persons who have to
^ork in a bent attitude and in badly ventilated rooms.
The combined "AO’* typo as in “ water ” goes some-
what deeper It vibrates the middle of the chest. It is
oeneScial after pneumonia or plenrisy, and clears up the
seats which these diseases leave.
66
The “O” type aa \a “God*’ iufluences Iho reyiuu
of the heart. The geeture is one of awe. The type should
be applied ocly after preparation and proper directions.
I have worked out a special exercise for vibrating
the heart, which I call * mnnnnim- POmtniuium This
may only be done once a day, and should be avoided by
persons with a weak heart until they have worked up
to it by exercise “minm POcumm PAAA AEEEEEEE'’.
The “ OE " type, aa in the German word MoivCt
works on the diaphragm, liver and stomach region.
The combined " OOII ” influences the kidneys and
is felt plainly as an upward orthopaedio massage. The
•' V ” is the German modified U, as in Uebel. If you
have never learnt this sound, start to say '* u ” and make
it “ ye ” instead! holding your lips as if for ** n ” and
you’ll have it.
The “00” type as in ** smooth ” acts on the organs
of the whole abdomen I call it the abdoininal type. It
can cate constipation of long standing Women find it
beneficial in its eiTects on the pelvic organs.
The combined ‘‘ OO-EE” type acts directly on the
rectum and restores tissue tone of that often neglected
and abused part.
Beginners should start with the ** E ” and “ 00 ”
types five times each before meals. Sick persons will
find three times enough.
Later come the three types E ” •' AI ” and “ A.''
These I call life’s treble accord, because they are bonefi*
cial to everybody.
67
CHAPTER IX.
Instructions for Women in Special
Conditions.
Erery woman has to pass through two critical
periods of life, viz., the time of the first appearance of
menses and the period of natural cessation of menstru-
ation. The former occurs generally between the 13th
and IGth year of the girl and the latter between 45 and
50 yeaw of age. This latter condition is known as
“ Menopause " or Chango of Life.
Both these conditions are often accompanied with
painful ailments in the case of females who do not
observe the rules of health, such as diet, exercise eto.
But the girls who hare been taking syetematio Surya
Namaskai* Exercise since their childhood regularly
and continuously, are found to be entirely fiee from
this periodic menstrual trouble And in the case of
elderly women who took to this dinne Exercise even
late in life, all menstrual disorders and ailments vanished
and their menopause was natural and therefore pMnlees.
Dysmenorrhea ( difficult and painful menstruation )
is a wide-spread complaint. It incapacitates and de-
creases efficiency and leads to much loss of time to those
who are in business. In such cases moat help will come
from the Surya Namaskar Exercise, which invariably
improves the postnre of the body and strengthens and
frees the mu nf fl,n
68
aud spinal column better than any other measure And
this Exercise^ when done with deep breathing, will
bring the diaphragm into play, will mobilize the parts
and free the cuculation of the pelvis
An inteiestmg summary was given in a recent issue
of the “ Lancet *, and it ahows the aigcificance of
painful menstruation id daily buainoss life. An inquiry
was made into the habits of 7000 women working for
a Life Asaucaneo Company to see why so much time
was lost thiough this complsint It was shown that
among the total number of employees there weie 1151
days of absence and 2G70 periods of rest during a period
of SIX months, simply as a resnlfc of this complaint
Exercises were institutod ss a method of treatment
and the simple exercise of contrachng and cxpanihng
lowr abdomen without any special oreatbiog movement
was eufiioioot to bnog about a definite improvement,
Eo much eo that 00'^^ were bonehted by this treatment
and there was a decrease of 53% in the lo^s of tune to
the Company The doctor lu charge reported that exor-
cise definitely benefited and d(xrca)>ed iQCidon''9 of ■^axn
As we strongly recommend the Namaskilr exorcise
for women— young and old maids and matrons, whotbor
pregnant or not, and wliothor suckling babies or uot, the
following instructions, based on actual oxponeneo, will
bo found useful to women folk id spooiil conditions
I Tlio Namaskilr exorcise should bo suspended
during the menstrual period, tw , from the tune the
mon-os octuolly bog'n ‘>'1 "'“J' “'“P *'■”
CO
period beiDg from •! to C days Tho excrciso ehoald bo
recommeacod initnodiatolj oftor the cessation of tho clis
cbsrgo
2 If a lady ib m tho family way eh© may con
tiDoe th© Natuask^r otorcwo moal till sho complotoa
tho fourth moulh of prognancy rrom tbo 6fth mouth to
tho eud of th© eorouth, the oxorctse ehonicl bo rnodifiod>
^^2, iQ^tead of prostratiug liorpclf, sho should sifc from
tfa© standing position and knool down and do otbor
raoTements, th© bust in this cm 9 may or m'y touch
the ground From the beginning of tho eighth month
hll child-birth aha eboald sit or 8r]aat m any way
conTement to hoc and only r&cilo the Mantras loudly
and eUfttly several time© without doing any moTements*
3 Evoo after tho eoeponeion of the NamasV ir
or other exercise, no pregnant ▼ < man ebould sit or he
down ID laziness, bat should do light and pleasant woik,
each as domestic dnties, walking in the open, garden
Work etc , almost till child-birth
Thi« rnlo applies to a gul or woman wlio la
Unwell, i e , affeotecl with catamenial di'chargos
4 lor two or three months after psrtmition or
ohild birlb the mother should not do the Namask^rs
After this period ehe can eafoly resum© the Namaakar
oterciae gradually in-reaemg it till eh© reaches her naaal
natnber witbm about two cr three weeks Resumption
oftheexarcise after cbUd-b.rth should be nndettal en
on the advice of the doctor
70
5. Whenever a ghl or woman cannot take or is
prevented from taking any bodily exerciBe otherwise
than by ailment or disease, she must, as a rule recite
the Manilas loudly and devoutly five, seven or nine
times daily.
G. A woman should not begin to learn Sflrya
Namaskar Exercise in her gestation period She may do
so before or after that petiod.
7. Apart from the above hpeciarconditions, womon-
maids or mations-should follow exactly the same rules
that govern men in performing the Surya NamaskSrs
CHAPTER X,
Replies to Sceptics.
With the Peshwaa disappeared the hsrdj race ot
IS Bapii Gokhales, the Bhawantav Pratinidhie and the
^ shadji Sitidea, and they were encceeded by a race of
foreenmeDt officials, whose birth, training and tradl-
lon were diametrically opposed to their predecessors.
■Manew nobility held up before their children the ideal
J study at the cost of health, of aacceaa in examinations,
‘Dd of Eecneieg Government service. They laughed and
'coOed at the health and animal spirits of their own and
“9te neighbours’ boys and delighted to taunt young ineu
cairyiog water and doing eimilir mouial
IQ house of their more fortunate ( because
®‘ ®arly exaraination-paesiug and early Government
®®rvice getting ) brethren Tbieattitude towards physical
®tercis 0 was the dominant feature of the last two or three
^Qetations, and one is not sure that it has disappeared
altogether even now. Signs of hope, however, ere clear-
ly diacotnible In the present young generation in their
l°^e of Bporte, gymkhanas and the boy-aoout move-
ment. Bat one feels doubtful how far these movements
bave developed a real love lor physical health and
efficiency.
A. conquered nation gradually loses its eelf-confi—
dance and ultimately becomes almost a blind follower of
the conquering nation in its eoperficial forms of conduct
ttad vices and not in its ebaractoewtio virtues such ae
patriotiam, self-sacdfice, anity, 'self-teapeot, etc. Ii
those degenerate daye, peo^e who have lost confidence
in tbemselvea are fond of railing' at their ancient cultars
Moat men ate swayed by the faliacioua arganienl
that had their ancient (aviiization been good and
sound, they ivould not have been reduced to the preseni
deplorable condition. When some onlightened aed
ouitnced persons even make light of oar ancient
civilization, it is no wonder then that the common run ol
people, especially the young generation, should entertain
the same view, and tiy blindly to apo the foreigoor i«
almost everything, and not only betray mimicry in the
mode of eating, drinking, dressing, talking, walking, etc.,
but think that their own religious ideas and condoc'
should bo moulded according to the Western pattern.
Jjut being quite ignorant ot wbat works oxist in our
aucUnt Vedic, puranto and scioDtific literature and of
what Buhjoels they treat, the ordinary people esn hardly
be expected to know or search for the eocrots or truths
our litoraturo of divine authority contains. Adding
impertinence to ignorance, they turn up thoir nose at
aud even vilify oar Vodas and Shastras, disparage our
ancient culture, and stigmatize our Purans as *' Shioiga
slang," and as a consequence, giveuportrj* to give np
tbeit ancient culture all at once. Such is the degene-
rating influence brought about by blind imitations of
the Wont
On the other band, those who had full faith in the
Mantra-Shaatra and studied our books such as PucIm-
yamala, Patanjali’a Yoga Shastra, etc , were not able to
make thoic toaching acceptable by presenting it in
tones of modem mcdi«i! and hygienic science.
78
® thorofore, to wait till a Couo appeared to
esc the vftlao of " Japa ora constant meditation
l^a an idea, or a fjeRser Insario camo onrwny totoll n«
i^f^d Uiorapontic valaos wore contained in
® ya I^otlors, or a Haddock appeared to inatmet tia
the Taluo of *ill-[K)wer, or a James aroao to enligUton
eWorld in respect of tho ocience of psjchobgy. Any
ODD who roads tho works of these unthora oven cutsoVily
sn compares thoir toachiuga with those of our anciont
nsliw will not fail to ho etruck with wonder at tho
eep wladotn of the latter and to bow down hU head in
®l>e«chle8, adoration.
Quito unarmed os thoy were with the meoliaaical
*Pp lonces availablo to utodern scionco, oar " rtshis "
/^^erod truths which oUcit cur warmoit admiration
A few of tho most eteikiog ero herewith cited.—
. . , ( M It might bo U0W5 to most of our resdece to bo
thit tho catheter ie mentioned in tho Atharra
• eda, whose antiquity cannot be bronght later than
OOO B. C., and that the eurgoons of the times of the
^igTeda could 6t up a iiietalUc leg to a woman ao as to
^nabla her to more about.*
• ( 1 ) sif?rjferi »
And % B«w log for Vijbp*!* prOTided,
lligtroda 1| 118i 8
(^ ) fir u^Hisn ^55^*1 i
ifwTtrrJ^ futtRnw fTBivinq; ii
' 1, 'IS* 'S.
'Vhoti in tho tiinoof nigh^ In Ehel*’* l>*tUo » l«s vrat soTored
ft wild hird’a .pinion, aUftlgW J« g*’'" Vuhpal* n leg of iron
‘*‘it»h« mjBht move wliit Ume the eooflM opened.
j , t — Big Rriffilh P. 15fi
7i
(2) The ancient Rishis appear to have known
something of higher mathematics also. They were very
fond of using a phrase which may be rendered : — “If
infinity be subtracted from infinity, the remainder is
infinity. " t
( 3 ) There is a story in Parana that Soma marriet'
the 27 danghters of Daksha and that foui of then
brought forth the four planeta-Mars, Mercuiy, Jupitoi
and Venus It was only the great astronomer Bentlej
who could read in these marriages a concealed reference
to the conjunction of the Moon with the several planetf
in those constelUtiona. Bentley's calculations were
checked by Hindman and it may now be 88«erted that
the Furanic story refers to astionomical phenomena
which took place within the course of sixteen moutba
about U24 and 1423 B. C
( 4 ) We learn from Ibe testimony of Gieek
historians that at the time of Alexander the Great there
were physicians or Vaidyas in the Punjab who could
successfully cure cases of snake-bite, and whom Alxander
was perforce oompsUed to engage when hU Alasedoniao
physicians confessed their inability to deal with such
cases.
( 5 ) The reserohes of Mr. Clements and the late
Rao Bahadur Doval of the Philharmonic Society of
Western India, are well known to many. Rao Bahadur
Deval has shown that the theory of harmomcal progres-
sion as worked out by the Indian author of the “ Sangita
75
m^y Ijo doccribcd almost in the samo word^
'seci by the groat physicut Uelmholh. And it should
'6 temotnbored that the anthor of Sangita Ilatnakar "
I'ld no tanino fork with Iiim,
( G ) Jtodorn researcbes in science, conductod by
iminent sciontiats like Sir Jagadlah Chandra Bose, hiive
proved tliat the Moon oxerta her inflnonee on tho
vegetable kingdom.
‘hysical Culture ” for Apiil, 1927, Bernarr
says
Onij r«c«Qllf bavQ (cloDti(ie men found Ihftt tie light of the
b«iog polathed or relloctod light, ImjaTor? itimnlaUng
•fM«t on vegetatloo, *o that the old belief of the {armen that root
WOpi thould le planted in the dark of the Moon, ^od foliage
®repi In the light of the Hood, woald seen to bo borne out
Iplte of what icleatlQe men have hitherto dabbed at ruitio
•“P*r»Utlon.
Mark what Shri KiUhoa says in this connection in
Gita, Ohaptec XV, veiao 18 —
5^1^ ^mr \
I, In the form of the Hood, who h the very life of all the
^*5*tablo efteiioei, rear the whole plant world.
The foregoing instances will doubtless suffice to
convince a thoughtfal modern sceptic of bow eoleran,
and far-reaching are tho thoughts of the ancient
ft'ihis and authors of India, and that be must tfouk
thrico before scoffing wholesale at the ancient Vodio and
^uranic literature.
Nor is it suggested that the reader should take
In'i r
•Maefaddon
76
lliiugs on trust Evorjono can do tho Smja Natnnfl^Sr
^\ltll tlio Eija Syllables and 600 >\lmt benefits accrue
Further Objections Answered.
Ono often bonra moo and women, who ought certain
Iv to know bettor, asking, m all sonousness whethe
physical exercise ta advisable oi necessary in tbf
0090 of women, children and old men whethe'
ilantras have any practical value whether there J
any necessity of the aun to fix one’s mind upon
etc , etc Sich objectiona will now be onawored
1 Exercise for Women,
To those who bold that women do not need
any osercteo it should lie emphasized that womaO'
the mother- IS, as tho Indian poet says, ' The ouae
of heroes and great men that you cannot
expect a Mouk and sickly mother to bear healthy,
strong and long lived cbildten The summum bonufff
a girl should aspire aftei is to become a good
strong, healthy mother Motherhood is a dinD0
privilege It is only a slroHg and healthy mother
that will bring into the world splendid, healthy an^
stalwart children
The physical standard of any nation xs based
the general physique of its tcowien
Is the present generation of our young girl®
and women a model of physical perfection* No on®
can deny that they are not /
t ^ I ^ »
—Kaibir
77
la it not a fact that in moat csasoB thoy come
of parents who havo ratoly onjoyod normal hoalth 1
Is it not a fact that eo-callecl girls’ schools in
the citioa’.aro* no moro than moro pons, in which they
arc tnado to eit throe honre in tho forenoon and
two hoars in tho afternoon with no adequate
ptovUion for outdoor play or games, which
are all tho more nocoeaary eloco tho old mode of
life is changed and gtrla no longer take their part
ia laborious housohold dnUea. such as grinding and
pounding com, drawing or fetching water, doing the
family washing, etc., and when tho old games such
sa— simvta, lambda, etc , are no longer in
f&TOQr ?
la it not a fact that the modern girl attains
what may be called a diseased precocious mental
puberty long before her body is properly developed
to • enable her to fulfil dotioi as wife and
mother *
Is it not a fact that many of our young women
and girls fall victiinB to tho dreaded tuberculogig
and other diseases t
Is it not a fact that our maids ate averse to
marriage because of the duties of motherhood ?
le it not a fact that there is a general dread of
motherhood in the minds of our young wives, nay,
young wives thxongbtout the world ?
Is it not a fact that there is an appalling infant
mortality amongst car citydwellets?
7fl
lit it not ft fftct llml voi^* few young inoUiora nro
ftblo to iiueblo Iboir cliitJron fttnl tbit tijo tvidoly-fttlror-
t»«od “ nKHls ’* liftvo to bo dopontijfl u{>on witnply bocftU'O
tho inolbor U ft luothor nbon «))0 U hftrdly Ht to bo ono ’
Dopicting tho pro^oiit geiiorntion of civilizod
young woTion, John OaUworthy ohiorvod In hU novol,
‘ Tho Sib or Spoon, ' ** Fliit m bo'trd bohlud and boforo. "
Thi« KtiU holds truo of tho xnst majority of young
women from Clnnn to Poru4
lenders of nationa Hko Mosaohni of Italy, Hltlor
of Garmany, ota, am nhtftmg tho otnphasH to tominloo
pUysiaal cuUjco, bactuso no r&oa oao ba (It unlosi bolh
tho paronti aca c/itilly troll-oiuippoJ physically and
inontally.
Tho only rotnody to iinproro this most doplorablo
state of tilings is to put oar girls sod women tbrongh n
sctoatifically doaigaod coorso of physical coltaro like
our SQryn NamaskSrs Thoro is no doubt at all that girls
and young womon dorivo boooiit from those KamnskSrs.
Indeod, casos aro known of matrons of fifty who only
after a short course of thoso Namaskilrs ha70 almost ro*
gaiood their youth Honoo for maid or matron, for sweet
■eTentoon or ripe forty, Namaskars aro the ideal exercise*
To tho**© readers who can aflord it wo recommend
at least a cursory perusal of numerous magazines and
books on physical cuUuro Uiat have recently hcon
published in India, Europe and America and of the
largo output of literature about tho science of eugenics
All who study these carefully will be convinced that
tbo eame comob of physical training ns is presoribsil
1^9
for man is also beneficial for women, with, of couiso,
& few minor adaptations
Girls L women in groat nuinbora have benefited
from SOtya Namaak'lra m bodily and montal health
and in general appearance Wo vouch for this personally
3 Vital CapacU> Limited.
Many people aro afraid of doing physical exercise
last they suflet from heart aflcotions indigestion, or be
muscle bound Tlecently papers also aie devotiog articles
to discussions about professional athletes and wiostlers
^ymg prematurely of heart troable indigestion, etc
these alarmists it can be replied that none of
these enle is due to any system of exercieo, let alone
Sucya Namaskare Most Indian pabilwnns are obsessed
'^Uh the notion that one who can do 500 • danda or
jors ” 18 necessarily strongei and healthier than one
who can do only 400 though the latter might really be
the stronger and healthier of the two Dominated by
this Wrong idea, the pahilran always seeks to advance
hia muscular system over his vital capacity, and as a
lecessaty consequence euflere either fromheart^ffections
Or muoclo binding As to indigestion the number ot
Victims claimed by this ailment is very large indeed
The pahilvans logic is that the more food he cau con
^ume the stronger he le While youth and vigorous ex
®rci8e continue, his faulty logic appears to him com in
ciDg enough, but when age comes on and forces upon him
the wisdom of reducing bw exercise, he is yet unwilling
toleain the more mipoclant lesson of rodnoing his diet
80
aUo ItistaDCOB of Laimful jeHoots fioiu osorcUO; ais
ino'Jtly duo to over-onling, wrong eating, or, to etimulat-
iiig and other devUahziiig exeoesea. It ia this love ol
gormnndUing that ia lesponsible for all tlio ills from
T^hich fi pabilwan “ acd tnany an oidiaai}’ person as
well- euflois in after lile. 'The systein of exercise has
absolutely nothing to do with it. Dissipation kills an
athlete or pahilwaa, athletics or exetcises do not.
Beinair MacfadJoo m hn ‘ Book of Health, ’ saya:-
Tlierft IS 110 iTioro daogorous fullic^ ]D tba world tli^n
the ideft thit the sIreogtU of the Lod; is malalai&ed lolelf bj
our dai); food, end cousrquentlj that the inoio we e&t, the more
slreiiglh wo hsvo Ihti is b; no means tlie case In fact, it bss
been deinocstratod (list those who oat are often poisesied
o! the ffycatti energy.
“ VyiySai ” a moothly magazine of Baioda,
published in its Match, 1925, issue a brief account of
Captain Fhaniodra Krishna Gupta, There it says .* —
In Ills edorts to surpass bis rival athletes and wrestlers,
he ate too muoh of hard foods by way of regimen like other
wrestlers and was soon down with indigestion £fow he does
2000 ' daorls ’ and the same nnmber of * 'baitliaks ’ eresy day
and yet his daily diet is very simple and apparently meagre,
consisting of rice, pulse and a little lish, like that of an ordinary
man.
Thus pL'ofeisioal wrestlers and athletes ruiu their
lives in both ways; by ovei- exoixiiae done too fast and
by over-eating.* Many athletes die in middle Hfo
because of heart-strain and over-eating. It is one tliioi
* The truth is well borne out in the Marathi prororb —
“ SRI? “ Modern man digs his own 'gran
with his loolb*'*
81
to bo BtroBg and quUo another to bo healthy, ilany
people confaao atrength with health.
It i«i, theroforoi that our x^iso accostora Iiavo in-
elotled tho Pranava, Bija Syllables and Vedio Hymns in
the SQrya NamaskSia. Theso Mantra!*, otc., in addition
to being prophylaclio and Ihorapontlc, keep one from
0V5r-8train. AVhon ayatomatically perfoimod, a round
®f25 Namaskara accompanied by tho Pnmava, BJja
Syllables and Vodic Hymna, will not take le “3 than
^ereu or eight njinutea.
Let all alartniate, oclitora and our critics, therefore,
tako courage and address tbemsolros manfuDy to a
coaree of SOrya NaaiuskAre, and there can bo guftiaoteed
lo tlioru a rigorous youth, a beaity aud actire old
*S®i aud, iiuie iiopsrtjat thin either, healthy chtUlren
3. Giving Publicity to Wisdom
Some Dliarma- MarloDd«( KoighU Errant-Ernog-
of religion ), v^bo peso as tbo prosorrers of oui Vedio
religion, charge with sacnlego those whoaie making
tbe ?0 Bija Syllables, Fraoava and Vodic Hyoiua known
accessible to the aon- Brahmans To these it
*bou 1 d be pointed out that when their sacied books
have been studied from cover to cover by savants of
Qerniany, Prance, Eagtand. America *0, it is do part
of wisdom to keep such knouJedge from oui own people,
Liahman or Non -Brahman. The shastras contain many
Poworfu] raantias, but they yield thoir fruit only to him .
who po'iaasses tho noceaaaiy eourage and persovoianco
pass throagh tho severe dlscipliao required A mere
82
LuGwledgo of the vroida aod ejllables is u®ole=g, foi it
must always be icmembeicd that you get out of your
exeicis©, as you do out of life, uhai you put i tio tt.
It may also be pointed out that tbe Brahmacs
of old have been rightly oi uiotigly chaiged with
dehbeiato concealment of wisdom liom then non-
Biahman brethien It is not necejsaiy beie to
examine the justice oi othei wise of this chaige, Hit
the fact should be impienaed upon our leaders that
nothing should give us more genuine pleasure than
to see ouL non Biahman brethien do the<e Sutya
Namasb'irs To the Biahniaos it should be pointed
out that when lotelligent and scientificaljy loioded
foreigners 111 e Lesser Lisano hate, by altogethei
independent lines of losearcb and enc]uiry, lighted
upon the eociet of the towoI sounds oi the
ludimentaiy Bija Syllables, it would be the height
ot folly to conceal the wi'dom of the ‘ iiehis' from
then own people
4 Bulldmg Good Foundations
It IB hardly nece^tary in those days to
emphasise the necessity of phyeical truning in the
case of young boys and giiJa The loundations of a
healthy physical life should be laid as early as
possible and it is fai wiser to foritt habits of exercise
and health than to seek for lost health, when it
i 3 perhaps too late, and then to lail against exorcise
or one s misfortune
83
5. Practical Way ol Postponing Old Age.
_ The case of old pcopift atanda oa a footiog of
ds own. Thera are men and women who have
f^acbed old ege after a clean, plain, usofal and
B renucua Ufa, antj to socb it ie soggeeted that they
scbtait themselves to a moderate course of Siirys
amastSts fa order that tUeir oaeful and active life
may bg prolonged eo as to enable them to acoompHah
® beaeficial objects which they have at heart.
, Thera ig another cUgg of old people on whom
*0«ilitjr ig forced by misfortune m the shape of
^ttpoUory residence in crowded cilles, sic^neea,
^reavemant or other reverses in life; to such the
®®W8e of Sfltya Namaskare is eminently neoful in
^bat it ministers not only to the body bub to the
‘Pirit as well.
The third class of pramatorely old men consists of
those who have , played docke and drakes with their
beahh and youth and have thoroughly ruined their
^^osVjtuiioQg and have been given up by doctors. Even
these old sinners there cau bo held out a ptomiee of
^®tIaffiptioa^ if they bo Kke childcoa acd follow faithfully
® coarse of Sutya NoBiBskSre.
has been said that people begins to die the
he is bom. The inevitable end, however, can
® postponga- foca long, Jong time, if only we learn
to rid oarselvea of the products of decay I by proper
84
exeicise’ simple natural diet and ^ cleaQ life.’Ifvre ever
leally learn to do this, we should, barring accidentsj
live far beyond the limit of one hundred years.
It ie not mere longevity or extension of life that
counts, but whether , one has achieved a groat measure
ofu&efulnesa and happiness, whether one has made any
contribution to the world’s well-being and whether
one bae been doing all what one can do for onoeelf
and for mankind at large, is what matters. This can be
achieved by systematic, regular and daily performance
of SQrya Namaakjira with Ptanava, Bi)a Syllables and
,Vedio Hymns. ■>
. The Value of the Sun.
The Sun is the source of all life. *' To have good
health you must have sufficient sunlight. For pure
morning and evening enollght builds rich blood, tones
up the entire system, cleara the skin, builds resistance
to disease and gives you the glowing energy and appear-
ance of radiant youth
A great majority of the present geueratiou, how-
ever, say why the sun should be bowed to and that
Mantras and Tantras are all humbug. " I have, ” said
a gentleman to the writer recently, “ absolutely no
faith in tbo mantras. I won’t say any mantras in ’doing
Namsskfirs. ” These are simply referred to Lesser
Lasarlo, already melionod, and to what Ernst Ilaockol,
a most determined free -thinker and sciootist of
8 ?
^tmany, jayg in tin famons work" Tho Eiddlo' Of
Its Univerae, ” Chapter XV.
Haeckol says
rba Sun of light and warmth on whoso Infla-
iM * life iQtenslbljr and direct!/ depends San-vor-
^P(*olaruni or heliotholsm ) teems te the iirodmi seic/iiist to
* fcvif 0 / c!i fawt* of and the one which may be
faut easily recoacfled with modern monism* For modern aitrophy-
* B®ogeny have tsngtit ns thet the esrih Is a fragment de
ed frota tho enn, and that It aiU esentnally return to llie
® of its parent. . Indeed the whole of onr bodily and
life depends, in the last resort, like oil other organio
* 9. on the light end heat of the sob Hence in the Ui^ht of pure
es a form of naturalistic monotliewm, seems
''^8 a tnnch hotter foundatioo than the anthropistie worship
* Chfuiians and of other raooollieists who conceive their god la
Asa matter offset tho Sun-worsbippors ettamed
®^*‘*^'** oty«»M ego a higher intellectoal and moral standard
•naostofthe other theists^. TSTien I was in Bombay m 1881,
matched with the greatest syopstby the tlevaUng rites of the
pioasFarsees who standing on tho seo-shore, or Lneeliog on their
prayer tags, onerbd thoir devotion to the sun at its rise and
•fitting ” - ,
Had the , great philtwopher scientist observed
People like via actaally doing Surya Namaskara, he
^ould certainly have been much more sympathetically
ttnpiessed.
The following additional quotations will convince
the Bcepiio reader why the snn in particaTar ie held as
^^6 object of worship in our Sfirya Namaskars — ’
( tti ) Gardner Roney in ** Physical Culture ” for
192G, eaye
8G
j ‘‘Bathe your hydy in the sao.TheSun la the greatest cf allhealeff.
It IS the tonrce of all health, says science. ”
“ And today, throughout the irorld, tuberculosis, pneamoni*,
eczema, colds in the head, and pulmonary disorders generally
being cured with regularity, speed and oorfaioty by this now
method called Heliotherapy.**
{iv) Dr. Hess, tho foiemost aothority in Amencs
on the carativo powers of the Sun’s rays, declares —
“Sunlight IS the source of all foods, the stimulant, tonic and heal-
er incomparable. Hducafe the public to an understanding of its im-
portance to health and the entire race sril] be better, healthier and
happier.
“ SuD, Air and old hlotlier Earth, the new studies are (each-
jng, ore the through srliicb mattkotd may be roritalisod nnd
recreated. That all three have defisite therspeutie taluesupon
which the human organism is dependent for its Jyfi^stcal, tnenfal
and sptrtltial ^vell-being, science knows."
( V ) Dr, Kollier, the founder of the “ School in
the Sun ”, in Switzerland, is a pioneer of the realm of
heliotherapy «un care. He wae one of the first to
discover that sun -light wae jnst as necessary to the
growing child, and to evetybody else too for that
matter, as it is to the growing plant, and io exactly the
same way, that is, in direct contact with the shin.
Dr. Kollier observes • —
“ 8an-bftlhing ought to play just as imporlant a perl in the
school programme as ^gymnasUo work, and the two can often be
combined. Iteereation and physical training should he so arranged
ai to have the LeneQt of the niorjiing sun, And the children
ihould lake them with tbeir bodies exposed.*'
— "physical Cultnre ” lor Aug. IP-C.
87
(vi) Leonard Williams, AI. D , says, in bis article
^itamino in the ‘ Encyclopaedia Biitannica ”, Nevr
Twelfth Edition >
In ^ ) j3 proKint la Urge quantities ju
la traits and vegetiUos, aad it la interasting to note that
foods which have been Ltsscd by the Sun
than those s^hich Iisve not, findt somejusti-
f^ct that vogotaWes grown above ground ore much
f ta the fli!ii-seorbi»/ie Jactar than root vogetsbles.”
Amotican, ” April, 1937 , states —
of oows fed and kept indoors all lay does not
vitamme D, which is essential to growth and
need f '*l‘'®hpr6\ents nckoU.To prodoce this vilamme D“ bow
* ® get oat of doors into the oltra-violot light of the Sun ”
,,.^^^“0 Lr S H Belfrage; M D, in his bool;
bits Best To Eat 1 ” p 26, says —
deriv ®I®ctfical energy •which pervades the liMng unuerso »
*'* Lf as this otrth of ottrs IS concerned, from the Suit in
dc and heat, U IS under the infloonce of this energy
JOTod from the that the tfead material of fho uiuvorso biv-
®®* ondowol with sadiciont energy to form Imny matter "
^ ' Under the iiinaenco of the by the virtue of its
*s‘B3t energy, tlio phmts hint lo;otlior the lifeUis oUmonls-
^'/drogoBj n,tpo^oj,_ ,ron, phospUorns, etc, — into com-
from which the hittliop forms of life can hntld
‘“^'i bodies ’■
hi f Uiat the J>Iant uoriJ w e eleglncnl «ccmau-
from which tho animal a>orW derives its ecergy and tliat that
^®rgy — Iho energy that wo expend ©very raomoot of our hvos
“bimaljy dorivod from tho Ban, ”
^ “All energy on this earth, organio or inorganic, is
or indirectly derived from the StfiV. Xho flowing water,
'^firing the passing clouds, the rolling thunder and the
Ilasliin^' Jig'htniiio', tlio falling rain, snow, dew, frost or biid, tl
growth of i>)iints, the warmth and mohon of animal and hocoa
bodies, <lie combustion of wood, of coal aU n bat so/<Tr enersf l
action ”
— Chares F Usane!
Aulborof Tile Master Key S) stem
* The Ve V Psychotogy *=•
( v) “ Our Ooti, tbe Son, is Lejond all defilemoct and bejond
^be reach of the most brutal jconoclast '
~V^ It Guttiknr
{xi) “ Son-worsbip IS Mor idolatry '
—V r. Outtikar •
(xii) “ I here naotioD some of tlie diseases in whiobJinf*
saU and other found these raj-s ( ultra— sjotet rays ] d
value hkin ulcers, baldsess, eozeina, psoriasis, lapos, oio Ahmoot*
ary system— ulcers of stomach, kaet&orrboids Cosscsiplion end
tuberculosis Weak cirealation and some heart ofTsclioos Catorrbi
Nenrsstlienifi Xir and ey* cases. Throat cues jreJaLcIiulia ^ou—
ntis, Ao Ao ’
— J Slecsoa Iloo CT M D (Uml)
m ileabhaxIFQicie'iC)' fffrjune lO'S
( Tilt ) “ The Sua IS the orj^inal source of all Ufc Take
away those ray«, eshaast the sun’s onersy aud cut will go bfe o;i the
planets When one considers for a moiaeut what tbo sun has made
possible, rhat the •UQ has aotaally brought about and porpetustes,
it u little wonder that tbb Jigbtofall hfo should receive Iicmble
homage m the form cf sun-worsbip by primitiv a peoples
“ Dabtos are strengtbeited In ovary organ, tissue funotton
and cell by sunlight Their re-iistvuca to disease is helghtoued to
A tremendous degree when tbeir bodies are exposed to the son's
bsaltb giving rajs
-Dr r C Craj M D
la 1 1 ys cal Culture for Aug 19'S
xiv) Ullra-violel njs of (he son or ultra-siulot sprciral
83
ral aU«s soorco d£ Tit&mla D. Vilimln D ii
jj^f* when III* Irtra jkla Js exposed to the mn
y* from a qcartz mercnrj Tapoor generator. Alio foodi
'rm'1 ^** *'*^^* ^^^* ^^”^^* roleln vitamin D. Tlui %'itainin
^ 0 * ind cures In children, rickets, deformitr, bone disease,
*5tntf* and otlier forms of mineral m»I-
*5to Mseofadnll^ thfi vitamin preveals and cures
frequently lermtoalIn~ jo rheomatlim, noaritU
'‘•^!«,L'n8W.di,ea5o.di- “
— Dr, II C. MonUI, 31. V,
in “ Tlio Oriental %Valct)man ^ Herald
o£ Health " for October, 192S
All Italian pfororh rant —
*■1 all •t' water u good, in air bolter, but id su'i/ig/if
( *ei ) Looit to It 0 tan for health and happiness 1
. ^*^*^®‘tare8 and plants> homan, animal and re^etablo
‘five m thebenorieleol rayt of the gJorlons orb
— >^1>r. Benedict Lust, 31- 0,
Bdilor, ** Naturo'f Patli, " 8ep, 36
ff H still lUo reader oalertaias a doubt about the value
^ f a lOn Wa refer him to James Arnold Crowthof, It. A-. Sc. D,
p„f. of Physics, University of Beading, England, who
In “Tlie Great Deslgo” (193*) P. 47.— "Radiations
® »iot only travel, they carrj energy with them . . Our power
®«hourrcrji;,/fiinfact is bound up not with the limited and
"‘aiaisUlng energy stored up ID the ooohng planet on which we
but with the bountilol supplies whioh radiation brings fo us
7 Cheapness-
Somo who take a cynical vi»w of Surya NamaaUra
that this cisrcise is msd* »f on acconat
its Chsapnoes. But is choapnsss a laorit or dsmorit?
90
Will aofc the cheapness place the exercise within reach
of all?
Yea, Surya Namaakars cost nothing. But cheap*
neas is not the sole merit they claim; it ia one of the
many merita which make the exerciae superior to any
other. ( See Chapter XVI. )
This excellent exercise develops not only the
muscular eystem but the entire nervous eyatem as
well, and makes all the important glanda and other
internal vital organa functiou normally.
“ Until quite recently very little was known about
the action, secretion and eHecte of what is known as the
endooreno or ductless gland syste7n upon the bnman
body. But science has at last shown ns that forces
which govern life both physical and mental -the forces
which promote the growth of the body and make or
unmake beauty of face and symmetry of bodily form
-are secreted by the glands of the body. ”
Hence it is not the ohoapuess alone upon which the
supreme importance of the Surya Namask^rs is based.
8 Alonotonoifsness.
Auoihor objection recently raised agaioit the
SOrya NamaskSrs is that the exercise ia monotonous
and nninteresting.
It will be admitted that it is todiousnessand wean*
BomenosB that bring in or produce monotony. Tlie
Namaskfir oxeroUe, whidi according to oar system
requires from 15 to SO minutos only, consists of a
91
• largo nombor of difforool springilko, «]aick and buoyant
movotuenta of tho body, giving tone to each and every
part of it, can never bo rnonotonoQfl in any eonee of the
word.
We don't see why thw ehonld bo eo any more tbun
eating, drinking, clotinng, or anything else we have
to do every day. A considerable amount of pleaauro
be derived from tliia Namsekar oxorcho, If it is
Qodettakea in tho right sfiirit»
Besides wo liave to put our mind In every move-
ment whllo doing the several positions of the exercise,
which yields a good amonnt of interest throughont the
tifflo that we ace doing tho Namaskurs.
Mind and body must bo developed and etrengthened
to the very limit in order to bring out one’s innate
ability. By adhering to tho SOrya Namaekfir Exercise
lu this way the epirit of yoatI» can be maintained nearly
to the end of life. When the enthuaiasm of youth can
thus be retained boyoud middle age* we are indeed
possessed of wealth that cannot be roeasured.
The value of mind and will is too important to
be 1 overestimated in tho performance of any bodily
' ®xercia8 and especially in doing the Surya Namaskftrs.
The observation of F, G Haddock, M. C , Ph.
will farther elucidate our point Soys ho in his gieat
book, “ Bower of Will —
Slfcte of 'Will depends upon the condition of Pliyaical Iienlth
T*liysic»l besJth Is n goil of soionoo and is readied thtougU tlie
and p«r*i8leDt Will
92
Evorj rulo of boilth doUberatelj followed becomes a develop-
er of Will-Power.
Thus readers will see that in the exercise ofNaiuas*
kiirs, using the mind in every inoreraent and thinking
of Health, Efficiency and Longevity are essential to give
proper results'. Mind is, therefore, included in the eight
parts into which Sdurya Noniaskars are divided. ( See
Chapter IV ) Mind is really the Creative Force, back
of great strenght, health and happiness.
In addition to developing mental concentration, the
Surya NamaeUar exercise has so many phases of vital
interest that it need never become monotonous to the
iute’IIigent student. It builds up your physique, noimal-
izes your bodily functions, distributes and conserves youi
energy, increases your disease* resisting power and it
short gives you the glowing epint of youth. If yoi
wish to attain those worthy ends, you should inako i
hobby oi Surya Namaskrirs— the best course of physical
and mental culture.
To be free from woriy or tiredness and to keep
healthy and fit for years together without an ailment-
without even ordinary cold or cough — is n supremo hap.
piness. And when this is attained by doing Surya Namas-
k5ra regularly and systematioally, can they bo called
monotonous and uninteresting ?
9 Religious Tint.
Some atheists ond non-Hindus shun tho exercise
NsoMfs-Jt'Srs ^ iJte grffsad ibsi it h a tetighaa wtA
It is true that tho Namaskflr exorcise has an ap-
pearance but an appearance only of a religious rito. But
03
ftol Q®-ioatla1ly ft roiigioUH rilo. Hatbing and rfeop
breathing aro rogardad by Iho Hindoo as roligiouB
duties, as thoy give closDlioasa, boaltb end energy. la
J'atliing or deep broatbiog then flvot taken objocUon
to by atheists end non-Uiodos ? Wo um«t, wUh dlscro-
b’oo, raalcfl a clear distinction botsreen things essentially
Mligiotts and those, which being good in thomsoWeg, aro
for that reason ioclnded in daily religious duties, ani
m, thcrofote. only apparently religious. Ituloaof ho<h
bata nothing to do wiih dogma or Hind religious faitb.
Tbo«0 who still object to eoyilig the rMooTO B'jo
SylleWeeoodVodichjmnsiiKloiog Si'itys NeraaekW,
might eobstituto for them Iho vowel-Bnuods rscommoTideii
by B. Jf. Leeeer Loeeoo io cbepter VIII,, or any emilor
eoinbioolimM ofeonnd, or drop thoio wilbeut dotrectiog
mueh from the oiorci«o. Omi'sion of these sylUblos aod
hymns from tho iSaioeeUra »il'. -“c hope, smooth Iho
non-Hindus' path to Hosltl., Edioioiicy nod Boosee'ty-
’ • Iheto can bo no two opUiiooe tbnt ‘''“y ^
Uop .trugglo for esisleoeo, »u oupoptm e'nmnoh s tho
test e.,nipment for » youog P=.- b> f ”1
it enn oLly bosoniotoioodit 0
Surya Kamosbare is religiously or ngoious y
In tbi. way the Sorjo Hao-hh-. J'™ ""f
religious or-.piutunl beoofil. w.U maho for Health,
^IBciency and Longevity.
94
CHAPTER XI.
' PERSONAL EXPERIENCES.
Our Own Experience.
When young we fitodied wicsbUng under Imau'
Uddin, a well-known professional wrestler from lb®
Punjab. Wo cleo practised “ Jor,'’“BttiU«iks”and lodi
an clubs, but in accordance with the accepted doctriofi^
of the old school of wrestlers, we used to partake of un*
nocosasij fatty foods and thus pul on an excessive anion^vt
of fat. In 1897 we read about Sandow, a famous physi*^^
Guitarist and purchased all his apparatus and books, and
for full ten years practised rogolarly and conliDUoasly
according to his instructions, with the result that tbe
chest meaeuroinentareinaiued the same, while those of the
waist and abdomen showed a marked redoctioo. Since
1008, being iDfluonced by the fact that a man adranciog
in years generally cannot spare pofilcient time for
athletics and finds them too fatiguing, wo have been
continuously, regularly and eyetematioally doing SQrya
Namaskars ©very day witli Pranara, Bijas nod Vcdic
hymns and the result has boon a most romorkablo light*
noes of body, buoyancy of miod and a gororal feeling of
youthfalness which mnst bo oxporioncod to ho uodsr-
stood. But the highest benefit is that doring the past S5
years, wo have boon, except once in may 1935, when a
short illness was brought about by accident, absolntely
free, not only from fevers and other ailmonts, but norer
oven sullorod from a cold or cough which i* r«gardc<!
as foovitafifo oron tj some proiossionaf moa’jW nnnr.
And tho moit surprising proof of the staraioa and
Ba]aeaheb Pant Pratmidhi, n a
Hsjasabobof Auodh, (Age^S)
03
b# reiisting power cl tho ImhIjt Vi 03 iu Ibo fact that
toQgb wo tubmltted to plagOfl inoculation no lo&s tbaii
oof tjinej wo had uo foTBC and exporionced no sort of
MscuUc pain lufllciont to ptovont ua from doing our
dsiiy XatoBikica. Wo aobmit (bat this 35 yoact
erperiencQ and atiidj ha« qoalified ua to epoak with n
luea-iuro of authority that of all tlioBjBloras pbysjwl
exerciac, (ho Sfirya Kamnakira ataod firet and foremoat
iftprotnotwig Tigoroos bodily and inontftl hoaUh and in
endowing ono with an cqaanimity of mind which ia not
milled oren under oxlrome condUioua.
Koiy that lh(j mjatory of tho Pt.oava ( Om ) and
tte Bija SjllaUee ( heim. hriiu, etc. ) i’ oloarfy boIvoiI
«•« can posiliTcly affirm that SOrya Nnmaatare stanil
far wpotior to ony other eyetem of exorciie.
Tho slatomnnt that durins tho paat Ihirly-Oro
yeara rro hare had except ooco, ahoolato T ^ ,
of any Hod rrhatovor. would uatorally mate 'ha »odor
dcBirona to know what wo oat^ how long we wor , ,
in short, wo apond tho 21 hours of tho day.
Here is out Dally Routine of Living.
a to 3 30 A II. — Gottiug up, washing tho month
a to 3-30 A 11 bathing.
S.30tol-30A.M.-SaryaNam.sMr«.
1-30 to 5.30 A. JL -
• nr A. brisk barefoot walk up ana
5.30 to 6.30 A, M. - A bn
^boro stands our fatallj?
Deity.
96
6 30 to r 30 A. JI. — > Gazing at the sua and break-
fast consisting of fresh cow’s
milk, with Ranigaheb atd
children.
7 30 to 9-30 A, M. — Going over the daily post
and giving orders about
State affaiia.
D 30 to 10-30 A. M. — Hearing newspapers read,
while painting.
10 30 to 11-30 A. M. Dinner,
1 1*30 to 12-30 P. M. — Heading.
12 30 to 1-30 Pv M. — Siesta or midday rest.
1- 30 to-2 30 P, M. Literaiy work: writing, com-
poaitiou or other etudles.
2- 30 to 3-30 P. M. — OlBoial work:- Correapond*
enco. Examining the daily
roatiue work of all tlio
Secretarioe, disposing of
poiltiouB, etc.
3 30 to 4-30 P. • — Saporintending eculptural,
photographic, block-making
and other art works
4-30 to G P. 3t, — - Hirtanclnss-workand niusio
C to G'SO — Gating at the sun and
evening worship.
C-30 to 7*80JP. M. — Evening meal consisting of
cow’a frosli milk only.
97
7*30 W 8-30 P.M. — * HeatiBg maga^ines^Teail.
9 SO P. JI. to 2A- if. — Sfflop, which coinee bn with
all poaDdno?-! within fire
mUnitea aftor resting the
head upon tho pillow. We
rarei/ drfiatD.
^igotoua hoaUh, bnoyant energy, fpoedoiD from
lUs4?0 and nseful longotity ato to be attainetlj, the daily
phyiical exercise should bo coupled with simple, frugal,
diet.
Breakfast
Out breakfast coneistsot about two cups of cow's
«'dlc, watra and fresh from the odder { without heiog
Wed or rteriliiod or uiUod with bo-bi ) and a nttie
cream with honoy.
Dinner.
A. liUle of boiled whole brown rice ( acs mth liuA
“Cly touioTod ana not j-eurlod or even poMied ); orty
“half wbole-wheatohopal.; recy little ef ''1‘ele
{entire grain with the thin Biin edhetio- to the ediWe
p«ct) in the form of onrnn C'tc”' h '
« o-e » 6'^'’!” i
and cooked TOgetaWeB withonl epiCBB * eondments, a
little of milk and milk product., >ncl> f '“c*. “
ctnreod aned., batter, ghee, iodl'W (6''^^') ““<1
ftaite, it nny. constitute one dinn er.
.pill pU., ic- r™d „ti, ,1,.
•plcsd vhb lurto«t*<i>
98
Fruits.
Wcenever a.vaUabIe, a little quantity of fruits a
nuts, such as mangoes, guavas, pomegranates, grap
pine-apples, figs, oranges, almonds, cocoauut, pea-na
eto. , is taken w itK meals.
When fruits and nuts are added to meals, t
quantity of rice, chapati and pulse is proportionate
leFsened.
Fried Articles.
All fried ai tides, such as, fritters ( ^ ), chivi
( [j )> jilbic ( $ ), etc. and even f>hoda
( + ) ere generally excluded from our dietary.
, Water Drinking.
Wo drink fresh, cool, spring water scented with son
fragrant flower, as rose, jasmine, etc. We never drir
water at meals but always an hour after meals ar
whenever we feel thirsty between meals.
Many ignorantly think that if a sufiicionfc quautit
of beverages other than water be consumed, water i
such may bo dispensed with. Thoro would be no greatc
fallacy. It must be emphasized that from a nutritiv
point of view there la no eub titnte for pure water.
? A ■moll qiiAatUy of saltod b«Uer of graai>lIoDr, mixed with lh{
slices of brinje], onloo, etc., fried In bolliog oil, a fritlfi
1) A laedJey of Tsrlow j^tebed gnins, groand-nuts, eocoftaat:
ipiced end fried together.
$ A hind of rich sweetmeat made from lotted vhile floor alx*<
with 'a dash of laCTroo, fried In ghee and loalred in bolIe<
llqaid sagar.
.f Oil or'ghee heated with a litlla fioantltj of atufallda, mustarc
seeds, ete. as a cooking lance for regetablei, cto.,
botweon meal®, nol even fruits.
, if any, are taken with inoals.
Stimtilants.
All Btinmlanla and narcotic*, such as toa, coftoo,
‘^«'03, tobacco, etc , are abBolutely taboo \Vo don't
*^ °g® even in chewing betel ioavea ihan) or areca-
Her* i\ » iruih, ” cUo Bamarr Macfadden, •* tlafc
<onsid«r»tion lli* l*w joo eat to keep yonr Iiealtli
II !<Jngflr(li**e ralaaLIo foitMSiOBt WI teroUlDad,
* ««•! were divided m jj «ott}d probiWy more aecaratelf
P^««et U.« needi of the ererege mdindnal "
Jbe following Marathi prorerb brings oat Bernarr
•'iaefadeJen'e idea very well:
‘ Til*: 5n: tjj? *jr?? '^k •ar?? ”
" Cat llttU and lire to e«t nneti ’’
In addition to regular daily exercise, like the
“oaskars, and a wholesomo frugal diet of vital foode,
®'l tnastieated and eaten only at the dictates of normal
— complete or partial — is
Fasting.
Oneveryjjojjjjy^'jqpijay^ and Sankashti Chatarthi
( fonrth day of every dark fortnight ) we observe a
Partial faet, and on oveiy Ekadashi a complete fast. The
iirst niuo days of the Novatatra io the month of Aahvin
live on cow's fresh warm milk only. For n month or
two of every CbStnnnas { Ibe font months of the wet
eeason ) our diet consists of Havisbya food, i g. fogj
which is not Qatulont and ie not hard to digest.
100
If jou want to loop well for an indefinite penod
you have to make up your mind to observe a fast fo
a day eveiy fortnight if not every week
If you have not tried and tested the exercise o
Suiya I^aroaskara with the diet and fasting as described
here and elsewhere, we strongly urge that you try it
Evolution of (he Present System of
Surya Namaskars.
"We are often asked the question, ‘ Is the method
of Surya Namaskars, yon are now advocating, being
followed by you from the beginning ? ”
Heie 18 a brief reply, stoning how the present
system gradually evolved from the old motbod. —
It was m 190S that we commenced to do Surya
Namaskars legulaily in the old style, according to which
it was not necessary to straighten the knees white
bending over, nor to bring the foot forward in a Jiu®
with the palms, it being enongb to place the foot several
inches behind the line, and instead of standing erect
to do each Namaskar, several Namaskars were done
in the stooping position, and the Pranava, the Bya
Syllables and the Vedic hymn were all recited lowly and
rapidly in the bending posture In our boyhood we were
taught to do Surya Namaskars m this way There ar®
still many persons who follow this old style A few of
them at best stand for each Namaakur, but never keep
the knees straight when bending over. In this way as
many as five Namaskars could be done in one breath
Whilo now three complete breaths have to bo done m
one single Namaskar
101
Oa doing this oxorciso about a yoar^ffor 1908 , wo
aa ay tried to bring Ibo toe§ of one log forward in a
lao t;ith_tho paltn*!, and fodtid that it gave a littlo
f^rain to tbo abdomen and waUt. This was
item of improvement made in tljo old style.
on another occasion, we tried to etraigliton
® 'nees when bending over to place the palms on the
^onnd, experienced a still greater etrotching eonsa-
^on in the calves, thighs, waist, abdotnon, and through-
thia material improvement dates from
Following Ibe eastern of the old school of wrestling
M atbletice, we when young, partook fieely of fatty
*od proteinaceous substaucoa, such as cream, butter, ghee,
huts, ote,, when in training aod even when notintraining
And consequently put on an excess of fat all over the
^ody and especially round the abdomen. Andasitwaa
necessary to reduce the gitth o! the abdomen all such
^’tiovenjents in Natnaskars as gave a vigorous stretch
and compression to the abdomen were gradaally intro-
dneed in the cnetbod.
The changes thns made in the mode of doing
Namashars vigorously strained and acted upon Iho
stomach and abdomen musclee, nod gradually lessened
^rithin about six montba onr constipation, the greatest
menace of the civilized mao. Tbough sometimes the
bowels fail to function early in the morning, they do
open freely an hour or bo after the Kamaskara.
■Whoa requited to etand for n longer time in order
to remte tbo Pranava, the Bija syllables and the whole
102
Vedic liymiiv Jast three Naruastare, we tried io
stand erect, with chest inflated and thrown forward and
felt an appreciable etraiu in the abdomen and waist
legions Since then we assumed this attitude in rtrry
Namasl^ar
When taking the light foot forwnid a studied
piestfure on the light aide of the belly and a simil^'^^
piessure on the left side in taking the left food forward
were found to stimulate the liver and spleen respectively
Th 8 improvement was, therefore, made in the old
method
With the introduction of these improvements over
the old style, as we had to mark if the different parts
of the body especially the stomach and abdomen re
ceived adequate pressure and stimulation we naturally
stopped the old way of doing four or flve Namaeiars m
one breath And the simultaneous action of touching
the ground with the chest and forehead necessitated the
pulling up of the belly and this pulling up was greatly
facilitated by a complete exhalation Hence in every
Namask'ir complete oxholation wae made when m tin’’
position the belly was drawn in
When in the standing postiuo, the chest had to
be widened and thrown forward, a full and deep inhala-
tion proved a great help Thus we began to take one
fuU breath - 1 e , one full inhalation (qxqf), one hold-
ing of the breath ( grxpfr ) and one complete exhalation
( ^*17 )- in doing one Namaskir And each full breath
tended considerably to widen tho chest and to reduce
the fat about tho abdomen
103
.^faenover tliou in difToront positions in performing
Namaekar tho belly had to be drawn in, a complete
^halation was foand very asefn! and olTcctivo for that
uticnlap movement. In like manner, whenever in doing
“9 Namaskar the chest had to bo widened, a Full deep
^halation helped the movemeot tuatorially.
la this way, three fall breaths came to be included
^ P^rforining one ICnniaskSr only,
■A. catefal perueal of tho article by K- H. liflsaor
in the •' Phyetcol Cnlliiro ” ilagazine for April,
■524, indaced ns to say the Praoava and the Bija
jllables slowly, loadly and clearly, which has proved
^^rltal iinportance,
Putting all these obeervations and experiences to
practical nse, we gradually evolved quite a new aystem
> pnfc of fhe old one 1 of doing Surya Natnaskars as de-
t^iilad m this new edition.
We have gone into all thU at some length, because
feel that we have played our imall part in helping
oar felloe and in helping to change matters.
EXPERIENCE OP OTHERS.
Our Rani5aheb’5 Experience.
Girls and women doiog SOrya Namaskare a^ordlng
^ our methodarobelngtremendonaly heaeSted in bodi-
ly and mental health.
Some of tho benefits derived by the Ranisaheb
Aom Sfirya Nainaakars are
104
( 1 ) Strength of The Spine and Back-
Beforo she took to this exercise about tec yfl®
ago, she felt pain in the upper part of the spine,
ever she studied or worked for an hour or so in e
position. Now thongh she has been studying or work*^^
harder and longer in the same position, she feels no psi
in that part or anywhere else.
(2) Normal Alimentary Canal.
She suffered now and then from stomach troubles
constipation, etc. They have all gone now.
' (3) Normal Menses. '
A uuraber of menstrual complaints have dis5pp®®*^?f
since she began this exercise. Catamenial discharge
continued as long as eight dsys attended with sever®
pain Now it is normal in quantity and duration and
without pain.
( 4 ) Pain about her waist afflicted her now and
then, but it baa all ceased non%
(5) Llorning sickneea & moibid longioga of preg.
nancy, inevitable in modem woman, gradually diminished
& ultimately vanished,
(6 ) Weakness aubeoquent to cbild-birth disap-
pears more rapidly than before. ,
( 7 ) PartontioD ie easier, quicker and almost
painless,
( 8 ) The children arc healthier and stronger.
( 9 ) She looks younger for her age, though a
mother of elerenchildfOD." » • •
My Soa
Shrimant Apponbeb.
& Ai [ Oxoa* ]
105
The Development of My Son Slirlmant
Parashuramrao alios Appasaheb.
A stalwart, lioallhy aod strong yoong man whoso
vmdeifdl liovelopmoat of body and mind ia duo to
«Sn!ar and lyatematio NamoakSr oiorcisa. Now 28 years
eld, he stands sir foot and ooo iaoh k weighs 158 lbs*
IOC
’ Mrs.-Saubliagyavati Sitabal Kirloskar's
J ' Experience. "
She commenced doing Surya NamaaLars syste®**
cally with Pranay Bijaa and Vedic hymns on the iCth '
July 1925 i ' 1 ' I t . ' '
The following are aoire of the material
attained within six months horn commencement
( 1 ) All pain in the hatk and waist disappeared
( 2 ) Almost all the menetroal complaints, si'
goffered from before she commenced Ibis exercise,
dually vanished, and all tendency to prolapsus or faH'®
of the womb quite disappeared. This shows that S&rf
NamaskSrs when regularly jind systematically dons
produce beneficial effects upon the uterus or womb.
( 8 ) There were no more rhonmatio complaints.
( 4 ) Muscles in her arms, legs and bust becan*'
fiimer, stronger and more prominent.
( 5 ) Improvements in the quality of the blood
Complexion became appreciably ruddier, naiJs showed i
rodder tint,
( 6 ) Perspiration lost its uoploasant odour.
( 7 ) Digestive organs began to function better.
Mrs. Saabb. Sitabai Kitloskar. JSIotber of ten children.
107
R. K Klrloskar’s Experience.
Sri ke has beea doing lh(
Ufya ^amaska« with Bija Syllables and Vodio hymn
s/2' regalatly and gyBiematically. Thoagh noT
• 0 does about 25 Namaekata daiiy.
Before ho commenced taking tim eierciee, he tool
^0 tnoalB. but a few months later, be did away will
evening meal.
Among the benefits that accrued to him from thi
^ ^^amaskacs may be mentioned the following —
( 1 ) Absolute freedom from any physical complain
f aliment. He has had during this period not erei
“* ’‘vhtch before came on htro at least once a year.
. { 2 ) Ho has not suffered oven once from worms
which he had to take santonine once or twice everj
year beforo be commenced doing Nomaek&ra.
. ( 3 ) The pain at the base of the neck and abon
he waiet, which troubled him now and then has com.
P‘6tely disappeared, thus showing that this exeroisi
strengthens the spine, back and waist.
( 4 ) Digestive organs are fonctioning more satia-
factorily.
{ 5 ) His energy, physical and mental is like that
a young man of forty-five.
1C8
Mr. Pandharlnath A, Inamdar’s Experience.
r ,5f ^ ^
Ho has been taking the “iSurya NamasUra
exercise since bis 14th year.
He is also a keen sportsman and good Bwiinin®f*
But all his physical development is due to Surya Namas-
kars. 'Hia weight ia 150 lbs, which ia constant for tbs
past twenty years, and his height ia 5 feet and 10 inches
which is worth consideration, in viewofthe fact that his
parents were both very short.
109
The Experience of Mr. Shankar Harl
Javdekar, Head Master, Maratfil
School, Indapur, District Poona.
In Iho tnonlh of May, 1925. ttomach-ache began to
fSIict me daily at abont 2 F. M. Tho pain gradually
locttaaed to sqoh a pitch that despite the varied
heatment of doctors and phyelclao® nt Indapur, I felfc
48 though eoTBrol ficoqiions atnng we a* the atornach
Then I n'eot to Poona, where 1 placed myself under
the treatment of a well-known medical pructitionor for
tendaye. There was thgUt relief, hut the pain was
there.
I rsturo.d horns to Iniiapor »oJ contioaed to tale
•oedicine and regiuion aa proacEibed tha Poooa
doolot. bnt all io aain. And tlio thought that tho diaeaso
■night pstmanonlly aap my energy and cooalilutioo,
mado mo duhaartaned, irban, foiionately the Marafti
book on 'Surya NamaakaK' by tha Kajaa.bah of Aundh
oama to haod. A carofol parnaal of the valoabla hookla t
indnaad mo to try the NamnakSt Eaacoiso for raliof. I
did try and ™ able to do Sfty N.ma.ham mth.n a
rraok:a.Ihadalra.dyb.«»
Iho a,c,ndaifnl ollatiation of my d»»»« \
by this divine' oiercieo fithm ao abort atiioo an-
j u B ui ju tewdua y increased tho
coutaf»ca me 'to continue ^ b*-, J . , .
me ■when all pain vamshed
uuiaber of Namaekir® t«> ^
and 1 „aa raatorad to hoalth- }
that Sotva NamaaWia aohmrad rvhat all medloal
traataojrta and olbor oaam.«f ’■fi ‘o do, ; hara^
elncothanbaan».t>nn'-- -"-™ntofS-.r,a Nama.Ura.
110
Ilaving teen thus conrioced of tho therapeutic an
prophylactic vulue of the Naniaskur exerciee,,! wishe<
that all iny assistant teachora and pupils'ishould profi
themselves by practising this wonderfully eflicien
exercise.
1 accordiugly convened a public meeting, consisting
of teachers, students and a large number of townsfoll>
and delivered a lecture on the necessity and importance
of Surya Namaskara lor keeping one alwvya fit and
healthy. The lecture proved so e/Tectivo that all the
teachers and stadeota agreed with one voice to do tho
NamaskSrs in tho school every day during school timo.
Tho publio too wore so favourably impressed that they
immediately subecribed towards a fnnd necessary to
erec-t a spacious and convenient hall for doing this
oxerciso.
Tho hall vas soon built to tho delight of us all.
As many m 150 students are now taking this Namaskflr
oxerciso simcltaneonsly in this hall nndor iny direction.
Another idea soon struck mo: 1 wished to find by
actual comparison if Jors and Baithaks also if daily and
tnothodically practised would produce tho same results.
1, thoreforo, mado two batches, each consisting of 25
boys of almost tho samo ago, strength, statnro and
circomstancos. Their iodiridnai moasuroroontJi and
weights were recorded in a register specially kept for
the purpose, before each batch commenced its own form
of exorcise.
The samo period of lime was allotted to both the
parties to do their respective oxerci«e«. TwoIto month*’
U1
P*^'5Ted the decldod enperiorlij’ of Sfirya
JotB and BaUhaks.
Itidnpur, 30th Jans, 1023-
BcperriMOQ
NamaskSra
.S. B Jardekar.
’■'I’O Experience of Mr. G. K. Gokhale M. A.,
Superintendent, New Enjrliah School,
Hubli, District OhnrAvar.
UaTing decided to giro a trial to SOr^^a Naroaskfirs I
\r Hubli and pat myeeif in the hands
^ Mr. R. K. Kiiloskac- an export in SOrya NamaskSw,
also a gro&t oothuaiaBtiu matters of physical cul.
t«re— for being trained in the several movementfl, that
niake np the Naioaskar oxotcUe. I took mj first lesson
on the 18th October, 1028, and it required 4 or 5 days
for me to learn the movements. I was doing only half a
^Ozen Katnaek&rs daily os niy body wns stiff and tho
Nations muscles were put to o conaidorable atiaiQ in
doing cYon each a small number of Namaskars. Bat
OTdually they appeared easier to do and in a few days
I coaid complete 12 Namaskira almost according to the
rnlaa laid down. I coaid increase about C Namaskars
c^'ety half-week or so. To my great Burprlse, ou the
t7th day ol my trainiog, I could do 50 NainaolrSrs
without being particularly fatigoed or feeling out of
breath. This 1 consider to be a great merit of the
Pranava, Bija Syllables and Vedic hymns ( to be reoited
while doing tho Namaskara ) which are so gradirsted
that the period of re^t ( due to having to locite tho
< 112
Mantras, otc,, } goes on lengthening as the Namastan
go on increasing in number. If ‘the length cf the
mantras for the first 12 Namaskars be supposed to be
unit, the length of the Mantras for the. next I
Namnskars is two units; for the next 3 Namaskars, it 1“
4 units and for the next 3 it is 12 units; so that you
feel quite fresh by the time ynn have finished the first
cycle of 24 or 25 Namaskare. ' '
I can assure all those who 10x7 be thinking of t-a^*
ing this Naraaakar exercise that it is easy to learn and
quite safe as it does not put any undue strain or do any
injury to any muscles or organs of the body. To do the
movements exactly according to the rules prescribed
would involve such a strain, but the bogincor is not ex*
pected to aim so high; it is better for him to attain pe^
fection in course of time as he makes progress. In fact,
some of the positions are so hard that they can only be
done peifectly after months of practice.
Sven with the little practice I have had I am be-
ginning to feel the beneficial eflects of the exercise. The
extra fat on my abdomen is growing thinner and my
chest seems to be expanding. The constipative tend-
ency, which had so far appeared natural and inseparablo
from me, seems within control and, on the whole, I am
feeling more buoyant and eoergetio.
This exercise seems to have the most invigorating
eflects on the abdominal muscles and on the spine, which
it stretches and compresses to a sufBcisnt degree. The
strength and elasticity of the spina is a very important
factor in the general well-being of the whole body and
113
inMQtenanco of porfect hoalth. Tbo Nanmskar eior*
tisd wtUfactorily falSU tbo ptioclplo OQUQcIatfldl id tlio
following etatoment of Boroarr Jlacfaddon;—
" you real Uiat yon rfo not time to exorcise any oilier
of the at least exercise tto spine. It will yield you tiio
Pestest divldenrl for tUa Hoo t Wio»e it is always well
*0 sterewo otUr parts of Ibo body nl«<»
•lerelaptnent, but lome peoplo cannot Ixs conrinesd tbit tfioy
t'oo <0 exercise Iho entiro body and lor tbeie 1 »ay — ' Escicho
— SlrenpHiontog tbeSinnc’’ rp- il6>
Fioni ihU it follows lhal tUa Kaniftskat Esorcisfl
( lo bo tokou QutU one perspires freely ) is tb® iodtspeos’
for every persoD of six, young or
It £i epeciftl booo to those who have passed or are
flwat tc paee the 40tb tnile-etooe on life's pathway and
W whom deterioration of bealth jd various forms may be
Uiakiog ita fippearance.
Auudh, G. K. Gokhale,
8tb November, 1928. Superintondent,
■Mow ED£?JiBb School. JSublb
114
CHAPTER XII.
A State at Exercise.
We have been fortunate enough to convince our
people of the uaefulnesa of physical education in general
and of the Surya Namaakars in particular and they have
taken to them with suchenthusiaBmae todemandaStal^
regulation to make the Surya Namaakriis compnlsory it*
all the fichools of the Aundb State. Surya Namaskars
have been, accordingly, made compulsory in all of the
echoola in our State.
Wo don't believe in pronnnent nuiacles-in ovW'
muscled tDen. Harmonious development of the entire
body 19 a shie qua non. It is immensely more important
to see 1000 men, women and children togo through a
series of carefully planned exercises like Sfuya Namask*
are than to watch some professional athlete beat the
world’s record in sonio uboIoss attainment by one— tenth
of a second.
It ia our dearest wish that the students of our
schools should carry the benefits of the system not only
to their families, bat extend them to all with whom
they come into contact.
Would it be too much to expect oar brothor-mlers
and the educational antboriUes in British India to adopt
onr system and to extend the blessings of Health,
Efficiency and Longevity to the present and cominjT
generations ?
Should oar dream be realized, there will bo soon
within the short space of 5 or 10 years a vast improro-
Tig !S
A.nttdVv HtgU Sc\ioo\ Stadattia doing KamaeVat
115
strength and spirit of our echoot and
population. Wo wil! not, however, bo failj
J' ® health of our bojfl on!}* is improved, bc-
thal.lhe hoslth of our girls-lho
th { ^ raco-phouW bo improved even before
° iroefully
t[i0 Iirovision for the physicul education of
Pupils Latterly these glaring ovifa of the syetera of
^ tJeation inniarted to our girl® at ecbool and college hava
extent mitigaied. Thesa benefita, insde-
e aa they are, roach the limited circle of eeboo! and
^‘®g® going girls only.
^bc largo njaas of girK ( and of boys too for that
) who do not tiUend any school or college is left
Pf«ctica!ly without any means of proporphysica! exercise*
“ ''■ith the break-up ofth© oldjoint family syetem, the
PPuiber of girig Jq faroily fe decreasing every day and
gfonp exeroiseB are becoming impossible. And tha need
for a system of phyeioal ©xerciee, which a girl can lake
outicely by herself is becoming more aud more keenly
To all such girls ourSuryaKamaBkarsonertbe moat
f<imirable & efficient system of physical exercise. And as
•0 tb case of roeu, so in the case of women, this superb
carried out according to tha needsand capacities
the individual, will bring permanoat happiness not
to the individual, but to all the succeediug
B^uarations as well.
The nitloii that t» i*” o™ lags
•litralii pay mere attoation to tho dOTOfcpaisntof Mmen.
Woman ae ^olU»iii6nahoaUIio«qiiippi>dfocthoit tail; ia
116
■peace as well as ia tew. While military eaivic© iu actual
warfaie may not be required of women, couijiulsory
physical instruction and body-building will be neca‘!3arf
to both 86X09 for the national well-being.
One of the chief merits of SOrya Namashara is that
it is best adapted to group esetciee or exercise cn masse-
XTnder proper auperviaion, hnudreds of students — boye
and girls, - can be made to take this exercise simaltans'
ously, thus affording the double advantage of efficiency
and economy of tiuje. The atadenta may be grouped
according to age, height or capacity.
We are ocnvinced fiom our experience of group
ercises performed in all the Primary A Middle Schools as
well as in the High School of the Aundh State for the
past sixteen years, that of all the group ©.xercises to be
made compulsory the Siirya Naraaskars is the only one
that can be taken most conveniently, most economically!
and moat effieieatly. ( See figures 18, 19, 20, 21 and 22. )
It is hardly necessary, to observe that the dailf
practice of Sfirya Namaskacs does not only not interfere
with, bnt actually adds to, the enjoyment of any form of
game or pastime roquiiiog physical exertion.
So we are never opposed to out-cloor games, sport”,
wrestHng, gymnastics, athletics, awitaming, huntlog,
riding, etc. The main point we want to emphasize is that
along with a variety of sports and games according
taste, means, space and other circumstoneea, there uinst
Be & itaUy compulsory exercise jlke SUrya
which can be done singly op cn masse all the year round
in order to lay a real and lasting fom^aiion of normal
117
and atrongth. For tins exorcise pats one in con-
J WQ to take part in any ppoil or aUjlolics reiinirio"
^^eagthandonduranoo.
w'ii daily porformanco of Siirya Nainasliara
J ond hanwoniousdoreloptacnt
fo ^ exorcise worflorar
. for all oUioi bodily activilioe, because it
ouna Iq pjpQ jjj g degree the power of ooatrol
e Jorfy and piind and the capacity to use tho
^*Dgth to the best adranlago In “ gaiuee and Bjairts,
pecially those which require prolonged osoctioQ with-
lojucioas reeolta. It minimizee tho risk of oror-stralD
«"Pe«ally of the heart. "
Normal all roaud health, tbna acquired aod retained
roQgh Surya Namaskirs done daily, will enable ooo
tender a better accoont of oneself not only in any
®port or game but io evoty-day life also.
118
CHAPTER XIII.
DIET, HABITS AND COOKING
I Diet
Your biggest aeset— greater even than ability or
wealth- 18 Health Guard it Prize it Health can etait
or end with the quality and quantity of food you
eat Bub the average persons diet 13 radically wioog
It 18 BO wrong that people geneially aie literally
‘I'&g'ug then graves with then teeth
We do not, however, wish to dogmatize on matters
of diet A few broad suggestions are all that can bo
given here
Before attempting to give even a geneial descrip**
lion oi what our diet should be, we should like to place
before the leadei the opinions ol some of the present
day expert and expenenced dieticians and medical
men of Europe and America on the subject of food and
nutrition Because “ all peisons receive inspiration from
experiences of those whose judgment and success
entitle them to the highest lespect
( a) Upton Sinclair says m “ Sloderu Review '■
“ Intelligently chosen, well-balanced food is the
strongest ally we have m our 6ght against illness But
when the ‘ art and science ’ of eating becomes uncon-
trolled, unplanned and heedless of the functions and
IvnwtAtwms of the human body, then it itself becomes
the root of many ills and a crime m the fullest sense of
the word I”
119
^ L\kQ many doctois, Di BalFrage M D
airman ot the New Healtfi Society'a Food Com-
Loudon, and authoi of ‘ Whal’a Best to Eat ’ ,
couvmced that many of hia people eat too much,
meat and accordingly he
Q 03 hi8 book with IhiB gnm warning -
for fii goPiiiandiziag-KDOw the gra?© doth open
09 thncQ wider than for other toen t
C ° ) Vitamins
The term ‘ Vitamin ’i« now employed to designate
®^^otance8 contained m imik, fruits, regetablea
, articles of food The exact nature of these
5 ancea is nob knoun, but they have been shown to
to the normal development of yonuganimals
J* °liddren us well as to the mamteDance of health and
« 1 being iQ adults They are very labile eubatances
‘ch existing abundantly m raw foods, eepecially m
**«coole(i Iruits and vegetables become senousiy atteuu
^ted Of altogether destroyed by cooking, desiccatioui
^Seortication and otbei refioing proco^aos
^Ve know the vitamin as we know elootricity— by
effects
There are probably a great many vitamma m
‘^tural foods— live or quick foods as they are called— bat
‘hout SIX or seven only have till now ( 193G ) been
delated
Tot a fullei infocmation of the reader, wo giro
l^elow an excerpt from an article by William It, Lucas,
^ D in “ Tlio Superman Megazino , March, 1934 —
120
Por the puipose of geneial guidance the chie^
vitamins are known aa A, B, G D B and or
Vitamin A la called antiopthamic because it tends
to keep the eyes normal It also stimulates appetite,
digestion and growth The chief sources of vitamin A
are milk butter, cheese, egg yolk, sweet potatoes
com ( maize ), ppinach livei and cod liver oil
Vitamin B h called anti neuutic It also stimulates
appetite, digestion and growth The principal sources
aie various vegetHblos, the germ of wheat, annual
glands and yeast
Vitamin C IS the one that pievents eouiry It is
called anti scorbutic The pimcipal sources are fruit,
berries, vegetables, oranges, lemons tomatoes
lettuce
Vitamin D is called onti rachitic which moans
that it pievents rickets Being tonic in its action, d
helps to prevent diseases of various kinds The natural
sources are milk, butter, and dairy products and cod-
liver oil
Vitamin E is known ns fertility or aotistonhty
vitamin It is abundantly present in tho wheat gorni
and other whole grains, loofy greens, milk, egg yolk, and
various meats and fats
Up to date there is no clearly doSnod vitamin F»
hntit IS thought that it will emerge out of Vitamin B
Vitamin G is the auti-pollario one and abounds in
vegetables and milk It it also present in loan moat,
121
P and digestive and nerrons dissaefee
‘“portance of thw knowledge of
’‘ '^"Bhould l™
nrh ^®g®tab!o«, that wo should cotiaamo
f®a»oiiaW«^^ Srain products and
unboiled imik and other
^*!ow)edf»fl °f * dioLsry This is vital
.* ** *’ rightly Ifitunotuseditis
o«t a coKoction of waste words
'’itfiont^ dose this vital sabject of Vjtawma
Ds out reader Dr Leonard Wilhsm,
®®*oct 8 ”* ** discovery of the vitamins
^ hum, 111 scunlisto with a much needed lesson
’foridaij I reminds a^that, in evolving man, Natnre
fevel to his growth,
®^th ^^'**®**^ well-beiog, and that in mtorfaring
r*Sni ““twal fooda by cooling, stenlizing and
*®g» be has sacrificed their officaoy, Bomotimos to bis
bat
fttoH arrogant asaamption of
onl knowledge, with the roenlt that ho has not
P^®moled the prevalence of preventable disease,
uas aclaally created other® which but for his mia-
energy would hare bad no existence ‘
^®) Proper Pood -The Greatest Physiological
Need
The following extract from * Whata Beat to Eat? '
J Dr Belfrage, M D » will bo found enlightening,
®nght-pro 7 oiicg end lotereating
122
Tho need of the hour is for a more intensire stud)
of the conditions under which perfect heatlh end the
highest degree of e^fficiency can be reached by th^
community at large.
The conditions of life must be so improved that the
body and its organs can fanction in a thoroughly
ofBuient manner.
Among these conditions food and nutrition stand
out pre-eminently and demand the greatest attention.
Good and properly selected food is the greatest physwiogi'
cal need of the body.
True health is attained only by implicit obedience
to the inexorable laws of nature. The laws of health
for the plant and the lower animal are the laws of health
for man in all the glory of bis lofty intellect,
Man’s intellect has enabled him to acquire such an
independence of his natnral surroundings as threatens
his very existence.
Disorder and disease of the body has come to be
regarded as inevitable and we are assuming a fatalistic
attitude towards its ravages on our time and energies
which is utterly deplorable.
The appalling infant mortality in our cities, the
poor physique of so many men and women and the
distressing prevalence of sickness of all kinds, 'call for
much earnest enquiry in search of some widely prevalent
fault in the mpner of living.
The discovery about 35 years ago of hitherto on-
known factor in food eubstanees-tho Vitam?n"-onenod
123
^'^» «je3or«5ientUt3totli9ract that tboic
taj! abot^t food? than their more
'otnpontioti.
was niDch
cUgiuical
acltral di^Base Uioro aro Ido man>'
^fficien^ health and
^^>rarf! ^^an 5t ehoald ho. People who are
'fork ‘ complaining and who go about their
^MQ] dieheortened fa^hloOj devoid of ontbn-
all* } '^hom lilo U one long effort, ora numerous
*Dd ' comnianil5 and nrs ^he disconlenta
cre clog the wheels of progress,
® i'ihatmon7 arouoJ tboio and foster rerolutioD.
an w much commonor thanundeifeodiDg at
it i country ( England ) and in America, and
tsn! # ^ommonly accepted fact that we most of us are
pted by tho pleaeatee of tlio table to eata good deal
bodies need. Overeating is largely iadne-
y the temptatioD to eat too much vavoury meat and
£cly sweetened foods. Foods that are enjoyed for their
are not nearly 80 likely to ba taken to
ClviUzation has its penaltioe as well as ita hlsRSiagg^
Dot the least of these is the bad health and feeble
®^tQina induced by a radical departure from the natural
diet.
The ahssitcc of eufficienl fresh nncooVed, uudaniaged
i«cd stuflsm thedielis oudormmlngtbehealth and vigor
°f ^ very large proportion of the town and city dwellers
'U civilization who in a fatal ignorance of the true charao.
of nutritive foods, thiob they are well fed. ■
124
If aufficient green food, fresh or preserved fruit and
daily products are taken in the diet, an ample supply oi
all necessary mineial salts will be obtained. They are afi
necessary to the life processes of man^s body as to thotfo
of the plant.
(f) Bias of Custom and Desire.
In giving the whole subject of diet the thoughtful
consideration it deserves, we should be careful not to be
biased by and destre, for the body is largely a
creature of habit and it craves that to which it is accus-
tomed. Should we, at aoy time, deem it was wise to ac-
quire other bablte, it is easy to do so, and when the body
has become used to them, it will desire the new kind of
food just 08 much as it did the old.
—Extract from *' Wiiji to Perfect Ilealtli "
by Tmng S Cuoper.
( g ) Meat not Necessary.
( i ) A cogent argument against meat eating: —
“ By habiti most of us have been brought up to believe
that vicat is absolutely essential to health-that without
it wo should at least become puny and lacking in energy-
Against thie we must, if we ore not bigoted, eet the
evidence oi those who have given up meat altogether
and benoBted in health of body and mind.
•' Of course, if it could bo proved that individuals
formerly accustomed to a vegetarian or fruit diet hdd
h,v and then by taking oj) a meat diet,
bad recovered perfect health, there would lo sound
reason for regarding that moat was essential. But It is
125
®Ppo*ito direction that wo 6nd eo manv proof'* that
" rol eg*6nijal '
(jj (j givoQ np maat and rostnet-
^ogotablos and fmit, or evon frmt alono,
"^JO'ran jnip’-oremoDt in heoUb, and
1 fg ranioval of a diaoasD tliroafotiuig
It G Styles, m " Health for A.H ,
January 1934
ono ^'*n '‘"^“‘“'^tfloahwnot atnctly nacogaary, and no
ho the worse who for sentijnentni or other
Dot mclndo oilbar butcher 8 meat, fish or
«aldo*** ^^‘Dtnry. Some of the finest races ot mankind
L ^ navet oat flesh foods and ptaotical expenenco
^ * owii that ftesh abstainers are capable of ae great
f gMatec endurance than flesh oatoii
^ The individual who abjmoa fleili but takes milk,
Sgs and cheese, 19 probably on lh« safoat ground Ho
that meat is uaoocessary, that it contame the
poisonous waste pvodweta of the aniraal which eupphed
that It 18 generally eaten to excoas, that the eating of
isapt^Q be followed by a lethargio condition, that some
the beet intsUects and moat useful lives have belonged
to iQon who abjured flesh foods and that the eating of
Sesh la a rehc of barbarism There is much truth in these
'claims "W© may add to them the fact that the raiging of
D^cat o« economic grounds w grosaly entravagaut seeing
^hat the dairy cow is capable of returning at least 1 8 per
•^ent of the food value of food ehe consumee, while the
®h0ep or ox can on’" ’•olurn 3 5 pot cent
126
Of the animal protein foods milk not only contaii
the best possible class of protein, but it is rich in vit
mins and mineral salts. It is almost a perfect food in i
self since it also contains a good fat and a good eng*
One and a half pints of milk contain enough fit st^clai
protein for the day’s dietary. It is easy of digestion
taken 6lo\7ly so that it does not form large cards in tli
stomach, and it can be of contse combined and cooLe
with other foods.
— Cxtraclfrom " What’s Best To Cat’"
lij Dr. S. n Belfragfl, M. D. ( E/ondon ), 1026
( ill ) A very limited amount of time devoted to th)
study of the Chemistry of food would reveal the fact t<
any intelligent person that meat ts vhoUy wincctssar.
that it contains absolutely nothing that cannot bo enp-
plied from other things, but that it does contain much
poison that other things do not contain which is res-
ponsible for a great deal of physical trouble. This study
would convince the housewife and mother that every
chemical element of which the body is composed can bo
supplied in its best form from the vegetable world.
X)on’t eat inucb meat, none is better.
— Dr. Eugene Clirislian, T. S. D., m his l>ook
*' TTov to Live 100 years. "
( iv ) Moat-eating shortens life.
—Harold L. Oraham, is *' The Oriental
'Watchmso and Herald of health ” for
Norember, 1927»
127
Frullarlanlam.
Qo ^ (loartor of a ceataty I have oaten
* * ^ bavQ lofltod fully and for myself la
j ^ sides of the question And 83 a frmtarian
8m more and more cou^cioue that the progeesa of the
’S sr or mote cultured d&fieea i» from Carnwensm
^ards rruvtanan\Bm-ftom meat eating towards fruit
«iting °
- Dr J Olifold. DCI MA.LRCP,
etc , la Ins tiook * 'Hiq Dial for C'llt'ired
People
( ) Pfoteid Food from Nuts nnd Legumes
‘Jiisogea which take place in the digeetioo of
° ®!a8 are considerably affected by the nature of our
Tbft Nitrogoo compounds break down into waste
teducta, chiefly Urea and Uiic And wlnob are excret-
“ the kvdueys The latter acid le almost iQBoluble m
^8tet and requires chiefly the alkaline element sodium
■° dissolve this acid as urate of eodium
■If. however, the food eaten la doBoient m sodium,
too rich m nitrogen, there will be a surplus amount of
acid forioed which wiU cause harmful precipitationa
the body Hence we have BUchdiBeases as rheumatism,
gravel and kidney disease
In carnivorous amioaK tb« dog and cat, the liver
'® able to destroy most ol the one acid formed, but as
has not this power, it ebowe clearly that ho la cot
adapted by nature to eat butcher meat which besides
^oing a concentrated ptoteul rfwayaeontaioa tUo waste
128
poisons, creatine, leucomaine, uric acid, Sco , found in
all animal tissues. To be plain then the great hygeinis
error in eating flesh- meat is that the body gets an extra
supply of waste matter which accumulates in the system,
owing to the body having sutBcient work to do m
expelling its own uric acid, &o. Man ought to select his
protied food from nuts, legumes, &c., free from harmful
waste poisons and to use a plentiful supply of fresh
vegetables rich in atkaline mineral elements, which
neutralize the normal nrtc acid and cause it to he
excreted without difliculty.
— “ ” for Dec. 1527, p. 223.
vii. Vegetable Protein vs. Animal Protein.
The ordinary individual, if asked to name the foods
that lead in protein content, invariably would name the
Animal protein foods, but by comparison of the twenty-
six of the principal Vegetable protein foods with the
same number of Animal protein foods, we flod that the
general averages are ns follows:—
Vegetable Protein average is 25*89%
Animal Protein average is 21'79%
This gives a difleronce of 4'10% in favour of the
Vegetable protein.
The Vegetable protein can do all that the Auimal
protein can do and do it much safer and better, because
it has no harmful germs, Viko the Animal protein, and
loaves no bad after eflects, as Animal protein does.
129
^ ^fioro ireallj’ h no good reason for eating mcat.
ff, oppoaae n poirortod appotito by oatioir
'^^Uoalgonn.filiod carrion!
0. tt’. lUrtwborg. D.C.,D. H-,
Antlior of “ Tlie Pan AmtricaD.
Diet BooL. "
ein of boof ia one of the laadiog
tim great pravalenco of cancer in inoiarn
Df. D. ir Cres», SI. D.
fallowing is an 'inatance given by Dr.
thrive better wUboat meat,
iaet world-war, the people of Deomork
Tri t maintom tborDselvee on
^ ® ® wheat, wholo rice, and whole rye. They bad of
tha^^ katter, potatoes and green vegetables. Bat
, 1 - that this eoranuleory diet reduced their
rat, by 34%.
^ • Ihia coDdemnation of animal food on sliictly BoienldGo
p^ands proves that “ Bhaji Bbikari *’ (sauced vege-
. ‘® and jwari bread ) ie the best and cbeapeat healthful
‘®t. * Bhabati ’ givea the protoin and ‘ Bbaji ' euppIieB
® ^Ikalias and the vitaraine.
•A. careful pornaal of the above extracts from the
'^orka by eiparieaced medical authoritiee, aeientiats,
expert dieUeians., of meat-entlng couatries in
^'Jtopo and America will, we hope, induce or enable
, '^’ir readers to mat® an iotolUgeht selection of whole-
and noutUhing food-atnffe,' appropriate for* ’
^^^'T'dual needs.
180
To obtaiu the best roButts, however, fiom such diet
an all-round physical exercise, like Surya Namaskara,
is absolutely necessary. A happy combination of a
suitable diet and a suitable exercise will secure you
Health, Efficiency and Longevity,
Let us now attempt a brief description of natural
foods arailable in our Maharashtra, and a few culinary
preparations and commercial products need by our people
in general
[1] Milk.
There should be an ample supply of fiesh clean milk
( not boiled or pasteurized ) in our daily meal. Each
individual should have at least a cup of clean fresh
genuine milk-preferabty cow’s milk-at each meal. All
milk prodncts, as curds, chained curds, buttermilk,
butter, ghee, may be partaken of with benefit.
Note — If milk is sterilized, 1>oiIed or even pesteurized irith a
view to destroy the bacillas id it, it will be deprived of its vitemios,
etc., and the resisting power of tbe drinker will be lowered not to
one microbe but to all
[2] Fruits.
A libera! nse of fresh frnits and berries, is always
desirable. Among the bealtb-giTing and nourisbing
fruits and berries may be mentioned: plantains, oranges,
lemons, citrons, mangoes, pears, grapes, figs, raisins,
apples, pine-apples, gnavas, jack-frnits, melons, dates,
peaches, pomegranates, custard apples ( )>
bullocVs heart-fruits ( Tnr??o5 ), jujubes, strawberries,
cotinda fruits ( ), &o Sugarcane may oocasionally
be used.
13t
[3] Nuts.
tne <l«antity of nuts ehould form part of your
^ Among nouriahing nuts may be mDntioned:a]iDondj
V* groQQcl nnt or pea-nut, wahut, apricot,
nut^ pistachio nut^chirongia 8&pida{ gfttcSi ), Ac.
^ arched nuta very slightly salted make a delimoua
[ •! ] Whole Grain.
[fli brown rice* ( unpolished ), whole wheat,
®07 \ ®S®®iQciU3 grains, ( i. o. with husk or bran iinre*
O70d jwati, bajri, maize, ;^5rorr, ( eyoosurus cor-
^ (pauioseed), Hjrl (cois barbata),
®bould be used cooked, soaked in water or raw
®Wcdicg to ono’e digestire etreogth or taste.
. ^0^ whole wheat door is superior to white float
^•'1 be Been from a cooriaciug instance cited by Dr.
^elfrage- During tho campaign in JleBopotamia iu the
^erld-wat (1914-18) the disease called bcn-ben
®<^caergil in tije British troops to a various extent. The
*Qoa were fed on white Hoar, tinned meats and other
I'^aerved foods. They could get no naiik, eggs, fresh
^Sgetahl® or fruit. Fortunately the aupply of white flour
flavo Ijjg men hod to bo supplied with” the
“ " tv-hols nco IS cn» oi llw of >11 ISo proJucts of
Mill) as a food fcr homanjl?; twt wU«n deprhad of lU cott or
'otaciDj. ,t „ one of tlio most powonoo* oaten by lUeU.
pohsUed nco. Atoid anpoluhed r«« m auth. for it « still
‘>‘0 Inside of Iho erelu otily. B«^ti rieo is U,e right fc,od. "
'Complete Life Biuldins'Wbedof **" rulitoa Ilcaltii, Club,
J92K p. S23.
132
local native flour made from etone-ground grain, i e »
flour which contained all tho germ and branny coverings
of the grain which contain plenty of vitamin Band
other essential ingredients. The disease ceased to occur
and those who were ill recovered, No more striking
example of the value of whole meal flour could well be
given.
The grains except rice mentioned in this section
will give better results if they be allowed to germinate
a little before being used.
[ 5 ] Legumes or Pulse,
Peas ( }» grama ( ), beans ( Ultisi )r
pigeompeas ( ), green grams ( ^ir ), kidney beans
( ), lentils ( ), black grams { ), ohavalee
beans ( ). boree gram ( 55ml, ), &o , when
a little germinated and crushed in a food chopper,
seasoned to taste and mixed with grated cocoanut and
onion, will make a very tasty and Bubstantial food, afford*
iog a goodly supply of protein, vitamins and mineral
salts.
Note" — legume?, vlien deprived of tfaeir skm ( husk ), lose P®*"*
of tb(ir Titamini, minenil ebUb und most of the eliminedre
ingredients and occasion cooitipation and other intesUu^
complaints.
[ 6 ] Green Vegetables.
Green ( uncooked ), tender, leafy, edible vegetables,
or their fruit if any, or both, ancb as eolery, water-crese*
lettuce, epinacb, cauliflower, cabbage, fmnugreek ( ^* 1 )»
lady’s Anger { ), cluster bean ( ), cucumber
133
tn^, ), caciimifl aculengulus ( ),
C«os9.foot (^n^Ktnr), wood-Borrel (^TT) elephfint-
Qphtjs fcabct ( ), browfl bflmp ( }/ teodor
grsna-lQaTes (riaqt), safllonort <5X51 ) chenopodmm
( ]| obraceou'i c&odidas ( ). amaruathus
{ *n^ ), goQtd ( ), &c Wirt furnish logredioute and
roag^gffQ nacoswry far notrition, health andeliminatioa
hole ^ Acon«.ler»nU |oftion ot tliMfl leifj vegetables
‘Md be nsedtmU (.green [ nocooied ] for cooking destfOjs
viUmms, U
[ 7 ] Root, Bulb and Fruit Vegetables.
Solba, roota, and froit vegetables, such as potato,
potato, radish, carrot, omoo, gourds of various
«Drts, saato gourd, btinjal or eggfruit, cucumw, cluster-
tender jacV-fiuit, green plaotaiD, are health-
and nntrUious. They may be used boiled, baked,
steamed or raw according to coneonier's teste and power
cf digestion
[ 8 ] Tasty Articles
!'«*, g„e„, e*hl9 ves»taWB. or torir ftu.ts
«><>t8 and bnlbi.Ba iodi«h, carrot, egg fruit, onion, garlic
^C, and nnta grated and Bi>r«d with whole grains,
■oaked or germinated and ....one d to taele, will .apply
f'lrlher varieties of appetizing artic es
[9 ] Substitutes fnrFtn'*^
.. wL -w- 'I'.'’ 1""' ^ l’
134
alwftys A laige vaiiety of taety articles as * Hangaf
t papad, J os'll, ^ s/r«rfag^ff, &c., may be made from these
grains, raw, germinated or cooked, ‘ and they will, to a
certain extent, serve the purpose of fruits.
[ lo ] Tomato.
Tomato, a valuable vegetable from the nutiitional
point of view unfortunately finds little favour with the
majority of out people. They should cultivate a taste
for it as an important aiticle of dietary; for the tomato
yields large quantities ol vitamios, mineral salts, Ac.‘
and admiM of being used in a raw or cooked state in a
variety of appetizing prepaiations Another merit it
possesses is its cheapness and fecundity. It can be eaten
raw or couked with a dash of salt or sugar to suit
individual taste.
t tl] Eggs.
Eggs or the yolk of eggs, next in importance to
milk, may be used by those who have no objection to
them, provided they are from cleanly and well-fed hens.
* Daogar ^ ) — ■ Floor of black gram ^ ), prepared
vilb salt and peppers
\ Papad ( ) ““ T»afer-cake made of tbe flour
of black gram )or otlierpnJao «'jtb
gplcos.
J XJsal (^?lo5) — ' Adishconslstingof pnheboilod, vrellspiced
and fried op iritb greens, iLo.
t SaDdAga(^X5VTT)— A hall of pompions, caeombers
&e , sliced or scraped op togolhor, viell-
blonded with spicenos and piquant lO"
grodiesi^ and dried. It Is then fried
before beiDg served.
135
[12] Sugar.
sa^ar might, with advantage, bo dieponsed
way bo naetl very sparingly vrhon absolutely
•oesoary. Haw sugar or honey ia a bettor aubatitute.
^^hgn wg gat a lot ofTr/ii/c, refined cano or baet
^two things detrimotital to health occur: Some
P^®93 ttHcAa«|»erf into the blood stream and, not
6iDg required there in this «lato, has to be eHminated
J the kidneys; and some of it undergoes an acid
in the stomach and causes acidity of the
thus giving rise to indigestion, constipation,
high blood pressure, dlabotee, etc. Ploy safe
l®oTa the w hite engat alone.
[15] Salt.
Table 8aH(8odiam chloride) Uan inorganic mineral,
*td hence it can never be used by body cells. In fact,’*
®*r®Dr. Remsburg in * The Pan-American Diet Book, ’
't is a burden to the entire body. It is on irritant to
^ba stomach and blood stream. It is indigestible and
binders the digestion of other food. It puts mineral
the system and hastens old age, overloads the
hidneys, etc.
'‘Very little organic salt is needed by the body. It
h sgpplj^j in great abnndance in firoits and vegelables
in an organized condition, readily and easily assimilated
by the body,
“ ■anforlnoalBly, however, our modern methods
^ and habits of life have ao changed our diet from the
“otmal that few people know whatanataral diet is
136
iTilh tbo result that they do not get in iheir fooda-
denatuied foods- a sufficient supply of natural salts to
build up the body perfeotly. Ignorant cooking pro-
cesses also remove much of the oiganized salts. Hence
to make the food taste as it should, inineial salt la
added
* The piiDcipal taste of a salt eater is a salty one,
^Vithout this mineral salt in the foods one soon enjoys
08 many flavours as foods eaten
* Use salt veiy sparingly Cultivate your taste
for natural foods, such os whole wheat, brown unpolished
uce, gieen vegetables, fcuit«>, raw milh, etc., and yon
will hardly require, 01 feel the necessity of, table splt-
BodiUDi chloride ’
Besides being a profound iintant, table salt is ao
acid former Excessive salt is often the cause of obesity,
stiff joints and bloddei complaints
[ 14 ] Condiments and Spices.
Most condiments and spices are injurious stimulants
Oai perverted taste and bad habits have made them a
necessity Tbo dady use of them is a violation of
Nature’s fundamental law, which is that the natural
and simple flavour of all foods shall be untouched and
unmolested by outside influence or interference. The
foods created by God for man are so rich in natural
flavours that one does not miss, after a short time, the
soasoDing, but actually onjoj^s this wholesome food as
God made it “ free from all frills and trimmings ”
137
U caa be laid down as au absolute principle that
condiment that destroys the sense of perception of
natural flavour of any food, is bad. Another priu-
•p n w that those condiments that are largely irritante
‘re aho injutioca and ahould be avoided.
. '‘y of these standards, black pepper
V^Ot red-pepper or chilli ( ), mustard, (nt,
)i etc , niuat unheritatingly be condemned They
“thet condimeDis have no food value They are
‘fntanU and doatroy the keen peiception of taste of
^<1^ that are eaten with them They have but odb
jsct and purpose and that I* to arouse and stimulate
^1* Overworked and perverted appetite so that it shall
Ua«t put on a aembbnce of enjojiDent “ Food that
caflDotj]^ eaten wUboul such stimulantB bad better
“«Tet be eaten at all, ”
hOTK ^ T\i« Miicles e{ diet refetied ioin tliu Clitpter k^e
'‘‘•atiDned ooi^ B yie« to pomUDg oal tUoir dieioUc toloo,
lt«t )s neither *»a>io»tiv« oor eompuUo^; Tlie eegeUblei,
l«aomM, cerenli, Ac., o'bjelioreobjccljonable oa groaadi o! roltgien
Or indiridnal dwhle* or jdio^nerMios m»y bo omitted. Tor
‘05*»D«e, many pOTSODSMO found to duJiAo annw, gailw. leatilj,
Mdisli, gonrd, 4e 'JJwj ro*7 owit lUom from tboir dietary
hfodern diet hang* too many anchors on health,
You can feel their dreg. Yoa live, but the thrill jg
lacking. Vibrant health and radiaot enei^y depend
«poa iaUtnal behavionr. And nothing mainlaina thig
inner cleanlinesa so perfectly ae proper diet and proper
exercise like Sury® KaniasLSra.
Kutc of Health.
The general rule of health givea by F. C. Haddock
in Uia book- “Pouer of '^*1* i® worth obsorriag;-
13B
“ Food should be regulated according to peculiaiitles of
body and general work peiforraed. Water which is pure
should be fieely diunk. Plenty of sound sleep should be
secured, and slumber should bo enhanced by plenty of
pure air Most people drink too little water. The air
of many sleeping rooms would kill a wild Indian.
Regularity of habits should be cultivated. SuflBcient
exercise must be taken to keep the muscles from degene-
ration and to vitalize the blood by activity of lungs. ’
This chapter on diet cannot be closed without a
word of warning especially to the young enthusiast m
health culture. Do not be led away with the idea that
the true test of your physical poweis is your capacity
to gorge large quantities of eatables. Emphasis is
laid on this particular form of weakness, because it is
so common.
Another form of weakness is a sort of vanity of
finishing one’s meal in a very short time-hurried nervous
eating. Both these weaknesses should be avoided. They
result in throwing an unwarranted burden on the
' digestive organs and produce conditions most favour-
able to the inception of disease. Remember that most
of the diseases are due to orereating or hurried eating
which is a form of "friong eating.
The question is often asked, ’* How many meals
a day should he taken ! " Though the answer may
depend on a number of factors regarding the capacity
of the eater, the life he leads, the quality and quantity
of food he takes,’ still we venture to say from our own
exporienco and that of other, that only two meal.
139
ao snacks botwean wonid be qmta enoogb
fift Indiau adult, man or woiaan, tilj
Too after that age
»dlv Bating without keea banger le undoubfr-
) One of the greatest caraeB of luanLiud
Special Regimen Unnecessary
®pociai* eiGrcjse no
j. *‘®gulation of diet oi regimen is imposed or
^ as 18 done in tho ease of athletes and
frash framing A quarter or half a *sher of clean
^ith could afford it, be taken
Oct >! or 80 after the Namaskars It is
jjj^*! indupeoBable The golden rale of two
s a day for the youog, with oo soacL between, ond
th obsorrod by ali Kone,
Surya Namaskars Will eror be
®ablad or afflicted with lodifirestioQ or other nihuents
‘'“to „re*ed,„g
Fasting
Jlowoyer coeeful ira mtty bo JO flalfiating tlie proper
>»oJ ond 10 regolatiDg lb« cionnlity, oomo ondoiiroMo
““'t ooneceEsarj edibles ond loioids Cod tbeir ooy
“to our Btomacb, owing porUj to our ignorance and
Ptrtlj to fotca of habit, and me 111 oly to canw
Injuble
To ooimteraot thia nnpleaaant to.uH, faeting, as n
‘"nedial measure, le absolnlelj neoessary
Tbo Golden Bole i" “> f'>“t nbeti yon loan oppe(i(a
tiOna Of appat^is not nraa iramiag tliat „„ mure
140
buiden should be laid on the digestive apparatus of the
body. It ia a good plan to eat apart for fasting a cortaiD
day each week or each fortnight,
Overfed folk die befoie their time, A fast is the
finest tonic. Don’t bo a slave to habit-hanger. Longeviij
of our ancestors can be oars by judicial fasting. Most
religions, therefore, enjoin that a fast be observed or
certain days, as Dkadashi, Lent, Koza, etc.
A fast may be comiAete j>arUa\, In a complete
fast nothing but pure water is taken
A partial fast consists, once or twice a day, of a
little fruit or fruit juice, or a little quantity of milk,
buUer-tDilk, nuts, roots, etc
Note — “ Honey ie of unusual value in giving one
a restful feeliug during a fast. Tbe water you drink
can be sweetened to taste with honey. It seems
take away your appetite and gives you increased
energy; and outside of a Joss of weight you will haidlj
know you are fasting if you drink water sweetened
with honey. ”
SCIENCE CONFIRMS VALUE OP TASTING
*' The CBM of dijoue by fAsliDg Is next to tbo oare of diioas®
ly a miracle, the most dramlio therapy known to mankind. 1^
as jE a man ibeald find life by deliberately shaking hand* ’rilh
dcaUi.
“ One notion which Dr Morgalli coaolnslvely explodes It the
idea that faitiog is injurious. He lias eslahliahed by an elsherate
eerios of test on men andj animali that* fast contlnoed till iber*
is a loss of id) to m I* not only 1»“
ooenons but is biebly benefield.
141
Df iTofgnlij tgij come l« the eoaelaiioa U »l Iwting m
aifelv 4 nscias of romTigorktlcg ttie orgtntsiii
li5n r eomplot# f*il inrolring oatir* n\>3t«n~
food, u tl,9 Jent dangerous form of fasting to ulloapt
n HabUs
., be a drug addict It matters littlo wliethor
® rng yoQ jg milder ooe like tea^ co0eo
acco, cr the deadlier one like morphtbe, cocamo
OptutQ, alcohol, oto Whan onca you cannot lead an
or maty hfe ■wiihont the uncctoral stimulns ol eoine
fatticalaj drug, you ara loal to porfect health.
Your ability to form habits, ” aaya Shelley Castle^
great Pejchologiat, « 18 one of your most pieoious
I^eweeioci! ’* "Xoa Q^toid benefit if you use
St po^ar uieely. Habile will mead or mar you accord
ae they or bad. Form, tberafore, a habit
mat ffili yQQj gp(j ^,ud healthy
Now a word on habit-foiiaing articles ignoiautly
f^garded as lood, that epoil hoallb.such as tea, cofifee,
eoeoa, otc Science acd practical experience have eetab-
^«hed the fact that the sweet aroma and flavor of these
habit formin" etimalante ate more than counteracted
the poisououe lUgrediente contained la them A long
continued use of these ailidea is poaitively harmful to
the digestive organs and to the entire nervous eyetem
*od tbu3 18 a pioliSc eoutce of a variety of chronic
JiseaBea afilictmg the preeeot generation, and the evil
taay aflect future generatiooe oleo
Tea and coflee contoto no food In taking tea and
coffee man is talmg paw poison and no nounshmeafc
142
Trbatevsr. Tho inoreaao of uiic acid diseases adionff
people can be clearly traced to the enormons and
aniversal spread of tea andcoftee habit.
The suieat remedy to do away with this evil will be
found in the advice given by F* C. Haddock, M. S,
Pb. H, in hia great work, Power of Will " : —
“ All e^il habits, ** tayg h©^ maj be destroyed bj man
rcallif rfesirfs to master them.
“ Tlie care o£ bad Iiabits ji to be effected by deiU'uetton cj
desire for tbeir jcdnlgence The desire of course precedes the ao^
and should have one’s attention, it can do but little good to refnse
tho act over and over again, always leaMug the ilesirt tinwolcstcdf
«nco«<7«crei.
" II there is not enoagb manhood loft in yon to desire rrforo>
you must consult a physician or a "cure” and if this will arall
nothing, then, to be sure yon must go on as a slave. "
111 Method uf Cooking
A word or two on cooking food the health way,
will nob be out of place : —
Thousands of our people, ©specially those living in
cities and towns, are actually staiving in spite of a most
bountiful and daintiest table. For really it is not always
how much or what you eat, that determines your
health and strength, but it is the proper selection,
combination . and cooking of foods that are of vital
importance to your well-being.
The ordinary method of cooking vegetables, cereals,
legumes, etc., in hoiltng vater destroys part of the
nutritive elements contained in them. The excess wafer
after boiling is usually discarded and tho washed out
remnants of the food aro eaten.
143
* h n^r notritiffi olgmon(f< by the boiling' pro.
*0 ih <» tlieorkical conception. lio-
■a • *. ®i®niGnt8 aro tolablo In water and^ thoro-
j is not likely to roaliro how very hori-
•j . ® Recent toals at the TTniyeraity of
*J9in showed that anch ios^oe from boiling foods in
wo really very eeriona.
'M of vegelAblfls tested for the variona
^ot showed losses from boiling that ranged from
10 per cent in the case of potatoes to as high on
Wi 70 inxngtol
OflQta of leafy vegetables. The lose of eelcium and
'^oa waa particnlarly high '•
^ Out ignorant cooke and most housowivea toil dead
<li '^®8®t4blea, cereals and legacies in water and
ww the boiled water in sink or sewer, nay the water
•omotuaea even changed two or throe Unios I All the
salts and vitamins are lost in this way. These
*®hB, etc. are vitally necessary to health.
^Vhen Iho vegetaUee, Ac , arc thus rendered taste*
and flavoutleBs, sauces, spices and coudiments are
I^hred over tbom in the vain effort to restore to them
'■ha lost taste or flavour. It murt be reiaombered that
! ^hsre is not an iota of body-building material in the
®ntu;0 catQggjy of coudiin®®^» spiooes and seasoniDg,
'’^Qatead they are all acid producers and a burden on the
^'Jfestlve apparatus.
These same foods, however, when cooked by the
Ciodern methods in C' retain all the nutritive
144
and flavour elements, will have aiichness and individual-
ity 'of taste that could not be equalled oi imitated b**
the most elaborate sauces and dressings.
We have long been eating foods cooked inacookei
After trying many makes of cookers, wo find the on
designed by the late Mr. Vajlrav R. Guttlkarj B A
Lt# B., retired Sub Judge. Belgaani, and the Higl
CoQit Judge of the Aundh State, to be the best
simplest, most economical and efficient. We strougb
lecommend it toour tenders. ( Vide Chapter XIV. )
Last Word of Caution
Dear reader, we are out for Health, Efficiency anc
Longevity and we are not out for large promineol
musclee Therefore, we would advise you to find oufcjf'J^
yourself the amount of the NamaskSr eserctse that ia
good for you as well as the quality and quantity of food
that you need and the amount of work and recreation
and rest.
One has personally to adjust the equation beteaeo
work and rest, between sleep and wakefulness and bo-
tween food and exercise by careful experimentation.
General directions are all that could bo given hero.
There is a beautiful saying • in Marathi which
means that men’s conatitutions differ as their faces and
hence each individual must find out for himself tbo
per relations of study to play and of ivork to rest.
The Bhagavad Giti says,** Ho whose food and ootiv*
ity or exercise are properly regulated, whoso t oil anj
t45
propotly adjusted in nil worts, aod wliose eJoep-
hcmra aro proparly doteriDmod, to eucb
®29 does tho highest benefit come " t
. ^^oper eeloolion, therefore^ of diet from vital foods,
•'fli laaliag at frequent intervalB, when coupled with
s^^r> fiyatamatio SOrya Namaaklw, will, in a single
i'^ewtloD, produce wonderful improvomout in health,
vigour and bodily eiio of our people.
146
CHAPTER XIV
The Guttlkar Cooker-
How do you enjoy your daily meals these days ^ D'
you honestly look forward to the table with keei
anticipation ? Or do you feel you don't need anything'
depressed about food altogether'^ If your meals, how
ever simple they may be, are not a pleasure, you!
digestion is wrong. Nature has stored away in her food
valuable mineral salts, vitamins, etc , whose functioo is
to aid digestion. In ordinary cooking these salts etc.,
are often evaporated or poured down the sink. Not so
with the Guttikar Cooker. It retains all precious salts,
vitamins, etc , besides retaining or enhaDciog the taste
and flavour of natural food articles.
We have made a passing reference to the GuttiUr
Cooker in Chapter XIII. But such a vast number of en>
quiries about this Cooker, nay seveial orders for it, were
received that we Ibougl t it necesFary to add a new
chapter describing in some detail the usefulness and con*
stractioD of, and instiuclions for cooking in, the Guttikar
Cooker.
No lover of India can fail to notice that the daily
family cooking absorbs most of the time of the Indian
woman of the middle class. W© and a few friends like the
late Mr. Guttikar always thought that if some means
could be devised to relievo our mothers, sisters and wire»
of the drudgery of cooking, a most valuable service
would be done to the country in general and to our
women in particular.
U 7
So long ae man muat eat cooVed food, cooking h
006 of oar daily DBceseitiBS and it, therefore, behoves us
to reduce the iccouvameDce, hardship end drudgery,
ooeaected with it aa much aa posaihie.
And tho malt of oat oiparimontation nnd ‘'fl'®' "
«MB is tba Gotliknt Coti&or, which !« oslromoiy simp ,
toy, fool-proof. No ofhor cdokot can bs simplet ana
ibe earao time mare efficiont.
Besides leducing conaideraWy the
drudgery god inconvenience, the GatUkar
tbe following advantages
housewife’s
Cooker offers
( a) It gives yon eitra iime to do other ‘'"”8®'
( b i The entite meal cooka at one lime mlbont too
necessity of watching
(o) UpteventkfoMiftombuniiDg, ewwbmg. roll!
get&g dry, or ftom remaimog
aonrwbmg an „f „,ti,ral food stnil! ate
( f ) The aroma and ,nii fuluess, nevor
btongbl ont ° mor method of cooking,
e,na«edby «ey»tt^^ grate or ob.nftor eron
( g ) When U ,ftorcooki°g. will Loep
an
- aufficien 7 je^Uoo of our Standard
W© give cook food aafScient for
GdlUkar Cooker
ns
aboat seven or eight ordinary persons. The accompany
ing Illustration, which represents will show that i
consists of — f
1. The Lid.
2. The big cylindrical Pot, 12 inches in dia-
meter and 11 inches in height.
3. Circular Plate with handles, 12 inches in
diameter and inches deep.
4-5. Two eemicircniar Plates, each 1^ inches
deep, with knobs to handle them.
G-12 Seven inner cylindrical vessels to
receive raw food material, each 4
inches in diameter and 8 inches high.
13. A handy iron Liftor.
,14. A flat-headed iron X.adle.
15 An iron Ladle.
The whole cooker is made from brass sheet.
Vessels No 1 and Nos. 6-12 are coated with pure
tin. Nos. 8, 4 and 5 are ooated mside and out with
pure tin.
In the hands of a novice in tlie art of cooking, tho
Gnttlkar Cooker is s eafe guide. In the hands of an
export cook, it is a capital instrument with great acd
marvellous possibilities, as we have found by actual uas
for several years.
If cooking in tho old way takes away much of
year ilffio, fro want yoa to hereto osly 25
the morning and a Httle less in the evening. Charge
the Cooker, light the fire and it does tho rest. Thv
14Q
tjmo and troablo tbua sared ia really an addition to the
life of tbo honsewifa and Mr. Gnttiiar waa proud — and
rightly eo — that he had helped to minimize her lobonr
and to add to her comfort and longority.
LetQsfiniehVith a pregnant passage from the vrorks
of Dr. Mo Oarrieon, M. D , Oxford, England, one of the
greatest modem anthorities on dietetics'—
" The t\9ochiorcau8ea of disease and death are food
end drink.
‘'“With inereaaingknowledge of nutritional jJtohlems,
H has become apparent that car dietetio habits need re*
modelllag and that edacatioo of the pooplo as to n-hat to
eat and why to eat ( and bow to cook ) is urgently
necessary. ”
Directions for Cooking in
The Quttikar Cooker,
Rice
( a ) Polished rice -The proportion of rice to
water should be 1 : 2 by measure.
( b ) Unpolished or brown rice -the proportion
of rice to water to be I ; 2^ or 3 by measure
2. Pulses;—
For one measure of poise use one meaBuro of
soft water. ( If water is not sufRcisntly soft
add a pinch or two of soda bicarb. )
3. Vegetables —
Whether they be frnit, roots, tubers, opJeares,
use no watAT- Cnt them into tKin
150
sliods and 'place' them in an icoor vo&del or ia
one of the plates, e'easoniDg them with a little
salt, spice, grated cocoanut, etc., according to
taste. A little tamarind and raw sugar is often
used according to individual liking. , i
Whole potatoes, sweet potatoes, onions
carrots and other tubers cook nicely and retain
natural flavour when placed in the plate or pot.
4 Gramfloor Cake: —
Mix gram flour or flour of any other edible
legume with milk or curds or water to a slightly
thick or semi>)iquid consistency, seasoning it
with a little salt, a 'dash of spice • such es
coriander, comiD*eeed, etc, accordiug to taste.
The addition of grated cocoanut and onion will
make the cake more tasteful and nniritious.
Pour the mixture on a plate, smearing the
plate beforehand with a little butter or ghee.
Cut the whole cake when cooked into squares
and serve.
5 Flour cake : —
Grind into grit or coarse flour the whole cereals
each as, wheat, Pajri, rice, Jwari. maze, etc.
Mix this grit with water or milk or curds to
semi - liquid consistency and a little of ghee or
butter, and if necessary with fehismis ( raisins
.without pipe ) almond and gratod cocoanut and
season it with salt or sugar according to tasto.
Pont the mixture upona plato smearing it bo-
foreband with a little butter or ghoo; Cat ifao
151
whole cahe into e^jnares and fieiro This dish
will bo foand Tory nch, taatefal and appetizing
^ Grind brown rico and Mach gram eoparatoly into
gntor rough (lour Taha the nee grit and black gram
grit in the proportion of 2 I by moasnro Soak tlio
tnixturo in thin sour baUer-milk or hot water oror
night, add a liUlo salt, black popper and ginger
according to taste Pour Ibu senn- liquid tuixture
into the plate or platee
^ ( a ] Germinate edible logumoe and cereals such as
pea, gram, bean, leotil, wheat, maze bajn, etc
and season them with ealt, ginger aod other
epicee according to taste aod add grated cocoa
nut aod sliced omou Place the mixture in one
of the inner pote without adding water
( b ) \\ hen pulse le to be need, eoak it m pure water
for two or three hours and treat it as above
i PiU the big pot with soft dnnkiog water
about three locbes deep so that aftir boiling
an hour or an hour and a quarter, aboutao inch
of water be left in the vessel Place the inner
pots and upon them the platea with their eon
tents and close the pot with the lid, and place
it on an iron grate with burning charcoal for an
hour or an hour and a quarter according to
quality of charcoal
0 Puel —
Babul charcoal is best The charcottl should be
hard and big pieces and not Biaall crumbles
Fill one of Ihe inner pots with charcoal and tnac
quantity will be enongh. Put tbig quantity of
charcoal in an iron grate and kindle it. A
round iron grate with about six or seven inches
iu diameter will do for a cylindrical coober, 12
inches in diameter.
( s ) soft, clean vater la tbaimallBr cocliiog pots i*
wall as la the bi; pot.
( b ) Take special rare aot toalloit even a gram or a leaf, etc >
from tbe eooktog pola or otberinieto drop into Ike boil-
log water m Ibe big pot.
( 0 ) Do not place tie cooker in a windy place.
( d ) VViieo the cooker is eliarged and placed on tbe grate, a
Borice need not lift tbe lid(17o. l lloieeiftbeeDDienti
are cocked, provided there la enongh water is tbe big
pot ( No. 2) and the charcoal is lofReient and buralBg.
CH AFTER 'XV. '
ya' NamaSkari ‘as a Preventive
Coristlpatlon.'Cdnsumptlori and
Premature Old Age, „
I 1 1 • CONSnPATION- 'I ' '
' 1 ' WuAT IS Co’<3tlPATI0V 1 ^ ’ *
, , , 1 i I 1 ' ' ' I
Constipation is a condition of the bo^^els in which
the eyacuations froro ^the^ bowo|8 are .of ,mBnfficient
frequency and amount, more or leea faecal matter beir.gi
retained in the intestines.
V If one 'is called uptm to esprfeea in One word the'
many and multifarious disedses from which the modern'
man is saffering, that one word will he conshpatton,
•» iGonstipation is the bane of existence — the enemy
of the human race. ' ^
From constipation start more than 90 per cent of,
illainssmucliostoiinBor jiowoos from cloggiog food-
wastes flood tho syatom and attack yon in your dealest
point. ^ '
' Lot'na eipl«i“ in tho worda of Dr A. B. Osl’an.,
t i) how Constipation affects the whole system ,
iformaily, in a state of heoUb, the gate that separates,,
ae small intestine or diner, as we might call it, from’
he colon or garbage ’cah,* wotke in 'one’ direttion only,
hat is, to let the waste substance into the large bowel,
int chronic Constipation, the bane of so manv, millions >
154
Us normal tone or^fitrength" and smogs both ways. This
allows tho putrefying wastes again, to enter the small
bowel, thus directly interfering with both the , digestion
and absorption of food, and also poisoning the blood
stream and thereby lowering Vitality and opening the
door to infection, leading possibly to colitis, appendicitis,
inflammation of the gall-bladder,” menstrual andpelvio
troubles, convulsions, anemia, ebin diseases, piemature
senility, paralysis, etc.
Poisons set np by Conatipation give conditions
iavourable to cancer. '
I3at the inroads of Constipation are so Insidious
that the sufferer often ignores them finding nothing
very much out of the ordinary.
2 What causes Constipation ?
There are a thon^and and one causes of Constipa*
tioD, practically all of them being preventable or correct-
able. But all this apparent multiplicity of causes can be
traced to wrong diet or overeating, to bad habits and to
lack of proper physical exercise.
Few people ever enjoy perfect health.
You realize it in your own case. How often you feol
below par. Not sick, yet not certainly 100% fit Science
now tells ns why this ie so. Wrong diet or overfeeding
and lack of exercise is the cauae. ,
3 How to prevent or Cure Constipation ?
By drugs? The tendency of people suffering from
rnnstipation is to tarn to drug* 'for relief. They ask the
d tor '■ What shall I iaW.” Ho Invariably proscribes
155
sonjo catharlic or laiatlvo. But all laxative drugs pills,
P<iUon3 or powders perpeluato this dlstrossing ailmont
instoad of curing it,
A. balanced oliaainative diet and proper bodily
fitorciso will prevent and cure Constipation, "NVe shall,
howover, confine oursolvos to oxorciae only in this
chapter.
As more unhappiness of the clvili/ed folk is due to
Constipa tion than to any other Ailment, it follows that
eny form of exercise that will prevent and cure Con-
stipation will claim more votes than its rival.
Considered in this light, the Surya Namaskdr ]Ex<
®rci8e is pre-eminently calcalated to give those move-
tnents to the abdominal muscles and to the entire diges-
tive canal > movements that etimnlate the peristsltio
action of the bowels, on which alone depends a thorough
evacuation of tUo woeto matter of the bowela.
The muscles which are of primary importanco and
which are also most apt to be neglected and left unexer-
ciaed by a normal man or woman of sedentary pursuits
as well as by one of active bmtoess life, are those of the
walls of the abdomen.
Even a cursory look at the ob&rt of Surya Namas-
kara will show that the Powtiona Nos. 2, 6, 7 and 9 are
Boeclally designed to giro to the abdominal walla those
etrotching and coutcaatingmovenienta, which best secure
the elimination from the colon. And wo want to empha-
Bize this particular feature nfSarya Namaskara In no
156 .
othov form of araroIsQ do we find these sti-etching acd
»\'ji>jirO'«suig movomenta io a sj^stamatic manner.
In addition to tho vigoious abdominal and intes-
inOTflinants recjuired to bo made in doing Surya
®^y loudly the Pranava and
$yllal>!os-Oiii hram, brim, etc (oS Of
tho Uija Sydable, ( hraum ) acts on the end
^'f the colon, reotam and anos. This is borne
VMji hv tho that the bowels, if reluctant in their
(hh'.'ti'.'ii heforo biklhiog early in tbs mornicg, will open
sttor about half an hour or eo ou finishing this
>pK>i\did cxorcleo.
Vrn ttill/porlieps ask- *• Why should I need the
SurvA KHwn«kIlr Course, when I work bard all day with
nlonty of answar to this ia for yon
^,ij,|yso your own bodily conditiona, Kemembor that
tho lea'Oti yott of* shape physically
,„,d mentally ia because you do not get the kind
Ir^Yorclso. The SQrya Namaskar Courso not only
ormi!i«e® foBclicns bat builds you /:// otvr.
Nn dsilr eu'P^oyoiont can do this, as all otnploymonts
ran »l liMt somo paitaofyonr
body
4 persouu* Experience
.eomed in our «M» t“
doOT from fiithsr to «o>>- ^ta” •'luout ran tliroosboot
our family* Onr paronts, brothers, and sjatora flulTored
Constipation and conseqoiBt-’^Ios ••Hat *• •-
157
biliary tecdency is most iikeJy oottiing bat a continu
attoa from gonaralion la ganfliation of tho tbo Baiue
A»lab(j acd bygiamo erroia " For ihongh, bofora wo
took to Suryo Namaskars aomo tbirty-ono yoats ago,
wa did a lot of othor axerciaoa eyatomatically and con-
bottottBly fot eovoral yoata, woaiiffoted from Constipation,
•I'd natniallj attributed it to heredity. This Constipa-
tion prodocod piles which hod to bo toniovcd by opera-
tion in about t90D. The romoral of the piles gave na
great relief, but Constipation was still thoio But sinoo
we commencod doing syatomatic Surya Naoias ars wi
Pranaea, Biia Syllablaa i Vodio hymns in 1S05, Con
stipatioD-the arch onemj-gradnally dimioished until
It totally died away within a couple of years. Today wo
are qnita free fromit, though it is e matter of geneiel
eipenooce that Constipation has a flimor grip in adeau
ced age This iaot goes to piovo beyond all doubt that
had wo taken to burya Namasklite from our boyhood,
there would hare beeo no Conelipotion and no piles
5 Conclusion.
Wo, therefore, nffitm that of all the fonus of physic
al eiorci'se tha Surya Namaskan stand first and fore-
most lu prevenliog end curing Con.l.patiim which ..
t."Mly regarded as the bauo of cmhaod man, eince it la
the primary and prollllo sonic, of all di-oasos that roan
U subject to
Then, bestir yourself, good reader, begin Surya
Naionskat’s today aud attam Health, Efficionoy and
Longovity, which God inteudod tor yon
158
II Tuberculosis or Consumption.
1 Definition.
'■ Consumption or Tuberculosis of Lungs is a dege
nerativo condition of the lungs due to changes in the
lung tissues produced by the accumulation in the part
ailected of morbid and waste material circulating within
tho blood stream,” says Bernarr Macfadden in his
* Encyclopedia of Health and Physical Culture,’ 11^31
Edition, Volume VIII, p 3751,
In this article we have used the teim Tuberculosis
or Consumption in the sense of pulmonary or lung
Tuberculosis.
2 Do Germs Cause Tuberculosis?
The germ -theorists hold that ConsiJmption is
caused by microscopic germs, called tubercule bacillij
because, they agrue, whenever any part of the body is
attacked by Tuberculosis vast numbers of these genus
are found in it, and, therefore, they conclude that these
germs cause Tuberculosis; and at the same time they
admit that people with safBciently strong resisting
power cannot be a(Tec*ed by those germs. Then it
follows from this admission, as a corollary, that if the
resisting power be increased there would be no fear of
this bacillus — hence no fear of Consumption.
The increase of disease-resisting power is one of the
attainmentsachievod by our system of Narnaskrir exorcise*
It Only when the soil ie first prepared upon \Thicb
the tubercule bacillus can thrive will its depredatiens
become noticeable.
150
It IS, besides, a question tvbetbor the bacilli are the
cause or the result of Tuberculosis.
Germs, moreover, of various kinds, such as diph-
therial, typboidal, toalatial or lubercale bacilli, are
found in the throat or spittle of healthy persons who are,
nevertheless, not bron^’ht down with the disease which
is snppsed to be cau'ed by the particnlar germ. The
average dweller in a city breathes and swallows millions
of disease germs. Now if there was anything in the
gaim theory, the workers end employees in mills and
factories where thousands of people congregate wonld
soon fall victims to some serious disease. But there are
no manifeitations of this natuce.
We, therefore, wish to empasire with all the power
wo possess that if you have acquired and retained
vigorous health and resisting power by doing the
NamaskJtc Exercise, yon need no more be afraid of
germs than of the man in the moon.
3 Havoc Played by Consumption.
It has been estimated that one-fifth of the human
race succumb to Tuberculosis, yet how little ordinary
persons know about it,
* “ The greatesit braius of the medical profession
have sought a specific remedy for years. They etill seek
it. Humanity waits
«♦ Tuberculosis " eays Dr. Cbunilal Bose, C. I, E
M, B , Basayan5ch5rya, in ‘ Liberty.' Calcutta, July, 28 *
1529, “ shows a steady increase in its ^ incidence and
mortality from year to year in large towns both of
Bengal ^ftnd The disease appears
got a'drm footing in bo^*the Provinces and it aouwaHj,
claims a large nnmber oi’both^eexes/particuiarly womeDi
as its vicims^ ’’.Borabiy, .Madras, .and* other 'Pwvinces
of ^ndiaiaremo.better.in this respect. ! i|> ■ * *
4 ■ Thd' ihfaillbie "Remedy! '
. I >1 ' ' ‘ ^ V I .1 *• •!.
, The habit of seekipg .purer air. by. sleeping, out of'
doors atjUight and. living, out* by , day, does not bring
abput maximup. result? sought for^ though it ‘helpaeon*-*
siderab^y to cure ^nd,pr€tv^nt, Consumption. <(t » y
The, only remedy , for the cure /and rpre-i
venlion ofj pulmonary, ^uber<^q)o8i8, or lies.i^ the
correct metb'od of Deep BreaJ;biDg QrjPrfindjrgma, ne,|^e,j
call it. It consists in full inhalation, bolding of breath
and complete' ^xhaJation-hll through ’ nose only
with the month .shutj’ ' - > r '
The' expression- Deep Breathing-is generally tak*^
erl td'mean Sorting one’pjnpgs^^itp air; witli a ,vjow.to jnt^
crease their capacity. Bat the scoret of Deep Breathing
is not so nltrchin the‘'methdd oi*- inhalation W is^in that
of exhalation.. The^mannep of .exbaIp.tion as oipouildod
by all of our authorities, .ppch pa Patanjall, Yijnavalkya t
Vasistha, Hata- Yoga-Pradipika, Ainrita-Bindh*'Upa-'l
nlshad, etc., « to slowjj pxbalp tbrqng^ jthe nose only
an'd"to ‘press in or^^sjjuoefe jibe ^bolly as, as oDo ,(
can do in order \o expel all tfie toxin- laden airlrom tho'i
iouS"* , , I » 4 r - ) f
“Most^of the ^o<|eroj -Amprican^, and, Eqropqan/
ftnthoritios on Deep Breatbjog agree with our principle <
and meth^ of
•161
The positive cure of consumption and tho gnatan-
teed ^retw^wnofpaenmoma depend not on how much
air yon inhale bat on how much yon cxhaJe»
Now, yon will eae how this Scientific method of
exhalation is adopted in oar Namaskat £xercisd> In per*
forming one KamaskSr one haa to ecjnaeze or pall in tbs
belly three timoa to secure complete exhalatiouB, i. o,, in
Positiona 2. 5 and S. In other words, one haa to do three
Deep JBroatha in one Namaskar. Yon thus do antomatic.
ally aa many as 75 Beep Breaths in performing
round, i» e«, in doing 25 NamaskSrs. In four rounds of
NamaakSf Exerciae, which an average man or woman
can easily do within 30 mmntes, yon actnally do 300
PtaniySma oc Deep Broatha, i. e , 300 foil inhalations,
300 retentiona ol breath, and 300 complete exhalations 1
No germs, therefore, if any, can approach you
nay, yon can defy Consumption if you will but do the
Namaskar Eaercise dtily and methodically.
The valne of the Namaakar Exercise, whenpractis*
ed in open air with correct breathing and with the bare
body exposed to the vitalizing ultra* violet morning laye
of the Sun, can hardly bo too strongly emphasized.
Thus, when togolatly, Bystemotically, daily and
carefully done, the Namaskar Exorcise will prove both
^ gaia for, and a proTentWo of,pulmon8ty Tuherculosia,
162
HI. REJUVENATION.
Premature old age and premature death are trago*
dies. The spirit of youth is always and everywhere
desirable, nay, absolutely necessary. It is well-said that
*' it is better to wear out than to rust out An old
man or woman, though taking exercise, may not bo
quite as springy and as nimble as a youth or a maiden,
nor nhonld one expect to have “ a twenty- five face
on a seventy - fiye body, ” but disjontinuance of all bodi-
ly and mental activities will invariably bring about rapid
degeneration and decay.
See what our great Shankaracharya says about
the value of life:
sr 5yvq?r snrfT'r r
— " ProbodLi-Sadbakar 1,16
( Millions of sovereigns cannot buy a minute of
life. If such a priceless life is spent in vain, there is no
greater loss I )
In ceaseless but futile search for the fabulous
“ Pountain of Youth ”, coontiess soothsayers and
sorcerers, wiie men and fools, have been importuned
for some mysterious concoction, some magic compound,
broth or brew or implantation of a monkey’s gland,
which would serve to rejuvonato the body and lengthen
life. The best and Barest way, however, to got to the
“ Fountain of Youth ” is the faiUifal daily porforrasnce
of SQry* NamaskSrs, frugal natural diet and right
mental attUndo.
163 *
I If joa havo roachod that poiat wlioro vitality ia
^creasing, if yoa feol 'yourself alippiog, stops should
5 taksQ at onoo to fortify yourself against tho disoaso
"I decrepitude. Tako to the Surys NamaskSr Course
t once and you can atop aside and can have vigorous
and' froedom from sicknoss and promaturo
enility. .
Tlio following cooditions, among others, are univor-
regarded as indispensable for “ making old bodies
OQDg ; - >
( » ) Staovo, SrhaiOHT And PtrxiuLE Spive.
A ftraight spin^ is one that enables you to curry
■oar body erect The central nerrous system consists of
'rain and spinal cord with nerve ramifications radiating
hronghont the body. It is the spioHl cord that represents
If it bo diseased death will follow; if it be unhealthy
he body will be unhealthy. If this nervous system be
lot fanctioning normally, all the iovoluntaty actions of
ho heart, stomach, livor, kidneys, glands, etc., will fail
o work properly.
( b ) A Stacvo Bicx
A man is as slrong as his back. When most old
people are seen with their spine and back bent forward,
it is generally thought that a curred back or round
shoulders ars inevitable in one’s decline, which i-», how-
ever, i wrong. Proper care -and regular exorcise will
prevent this weakness and ugliness
( c ) A Stbovo SfoMAca
After about bb or BO one slionld have only one meal
witliia twenty-four houre. Overeating, wrong eating
1G4
or intake of stimulants and drugs piodnces congestion of
undigested food in the colon and this is one of the
causes contributing to constipation, which " mothers a
brood of diseases '
An abstemious Jow-piotcin and low-starch diet
replenished with fresh green vegetables and fruit ia
conducive to health and longevity. Dietetic errors and
lack^of proper exercise bring about premature senility
and death as in the case of Gokhale, Tilak, CooHdgei
Theodore Roosevelt, etc.
( d ) COLOD Clbxnlihcss
Most people are likely to concludo that because
their bowels move once a day, they are theiefore, free
from constipation But how and how many times they
open is the queetioo You must, therefore, get your
colon examined and see that it i^ neitlier oncruatod nor
engorged.
{ « ) PtEXlOItm OP JOKMS
A majority of old folk ougej from stiff joiutH—
joints affected with rheumatism or gout, as a result of
over - eating or wrong eating and lack of proper
exercise.
( { ) Ai SE'<(CB OF OHEKtTr.
It has been found that obese or corpulent persons
are short-lived. If you wish for ncUro longevity the
girth of your abdomen mast bo considerably loss than
that of yoor cliest.
(g) D»op QniukTBtKo.
A strong heart and good pair of luoga make foe
1 G 5
vitilitj, endaranco and longoTity, and 00 ara wall worth
‘titivating Any kind of oxonnso will, of courso, holp
to do thia to a certain ostont But if bro&thjng oxor
Cl ei aro also mcludej, tho cliost will bo widonod and
doeponed bo that greater space will bo secured for tho
heart aad lauga to function Deep breathing and apino
alrotcUmg are particnlarly valuablo in age It is for
this reason that tho Naroaakar Exoiciso la pro-eminont
ly adapted to the aged in that it involves systematic
deep breathing and spine strolching
(K) ActueSkin
It 19 not generally recognirod that tho greatest
BiDglo oxctetory organ u akm, upon the proper function
of which depends to a large extent the health of roan
No teal reason exists for loading ourselves with burdens
of unnecessary clothing m our country and in any country
foe that matter At a coDsetvoiivo estimate clothos must
bo responsible for mote than ten or fifteen per cent of
disease and for a considerable portion of tho cost of
lmDt» Daily exposure to fresh air aod eun wdl render
the ^km active and youug
( l ) YouTiiPUi* Spirit
“ A man la as old as ho feels - is an adage that
holds with greater force 10 the case of those of advanced
aco Iho minute be loses faith in his youthful spirit
b 1,1^0 on old msn and adopts the
he will rapidly get old Faith is
ID man
jiark what Shri Kn-hna says about faith -
— .BlUgayad Oita 17 3
and begins to n.
manner <>'“'''' 1 ™?-
the dotoinant principle
166 {
K. T. Telang’e interpretation of the above- “A
being here* is fall of faith, and whatever is a man’s
faith that is a man himself.”
soon as a person retires from his usual service or
work, he thinks that he is old and has nothing to do in
the world but to spend the balance, of his life in laziness
under the groundless apprehension that any bodily
activity or exertion would shorten his life. But ho
should remember inat it is lusting out and noi wearing
out that really cames premature senility and death.
Youthful spirit always depends upon the activity of body
and mind Bodily activity and mental activity are inter*
dependent. Go, therefore, with the feeling that yru
willever continue young and active and you will remain
active and young and‘* will enjoy life with all the gusto
of youth- with p^ihaps a great deal added to it "
(j) ACTi' ITT or Boo\ Avo ATivb
Our holy, Vedas enjoin thus —
bbuLIa ViijurTeiln, 40/2
G R S Mead and J C. Cbattopadhyaya render
the above; — “ flere, on the earth, such deeds perform*
ing, a man should will to pass his hundred years. ”
There is no Doces'ily for rotirin;* At nn/ nge. If n miiti is
intensoly jatorested In cerUin kinds of worts thers is no rcAioa
why h© shoald not continue snob Activity practically to tho ond of
his days.
'* For an nctlvo person (o ait dosvn and do nothin;; it <«(oat to it
death sentence. And to have nothing to do bat to teareli for pleojure
becomes obnoxious nftor * Hbil*.
167
" To feal th»t you are aceomptfsliiog lonolhing worlli while in
* is a lourco of nnlimlted aatUfacllOQ.
"In distant past -thousands of years ago-whon wo ware
‘idad by instinct-before the days of mashinB'y, commercial and
‘htical greed, donhtiess we llTod a perfect life.
"To-day ire need inlolUgonco to guide ns. And if yon are
inns this required attribute you will hare to pay for your
Qorance; and it may result in your losing life's most valuable
>sse«ioa-youth- prematurely by scores of years. "
— Bornarr Uaefaddsn
in •* physical Cullnre” for Decembsr, 1 939.
Mental activity la as necessary to health as bodily
kctmty-and especially so in old age. It is found
Trom etalietics that the profeielonal men and mental
votkers.eachas ecleatiste, philoaophore, theologians, etc ,
Ive longer than mere manual workers and those given
lo bard bodily labour.
Concentration U a faculty of mind indicative of its
atrength and energy.
" A long life moaeured in years is of value only if it
means the preservation of one's mentality and personal-
ity up to the last of these years.
If you want your mind and body to function normal-
ly they must both have some euitable occupation or ex-
orcise as long as they exist, ** When we stop learning,
we begin to deteriorate, and it is then merely a matter
of time ere Father Time beckons us to the Great
.Beyond. "
It is but natural for man to wish for a Jong life and
perennial youthful spirit. But many, instead of obeying
.168
the mse laws of nature, simply waste their time, mone
and energy in the vain search of the fountain of yoQl
or the elirir of life, which is really to be found in oii®
body itself, not to mention the mad craze for countloi
specifics, patent medicines, drugs and dopes, in order t
prolong their life. ,
A careful perusal of the previous chapters or betto
still your daily practice of Namaskar exorcise witl
balanced abstemicne diet will not fail to convince yo'
that all the aforesaid conditions will be faldlied by tb'
systematic daily performance of the Kamaskar exercise
which with its dlflereut positions, deep bioaths and con
centratioQ develops and strengthens the brain, spine,
back, etomacb, heart, lungs, iotestinos, etc., whict
are the power centres of humanity.
Thus the Namask&r exercise will bring about re.
juvenation by preventing premature old age and dotage*
169
CHAPTER XVI.
What Can Surya Namasknrs Do ?
^OTE:— . Hov to proToot tho coinmoD ulments— Conitipalion,
Consumption and Decrepttade — is described at some
len^h in Chapter XV and elsevbere. In this Cliaptor
we give a summary oE some of the oilier maladies,
delects, weaknesses, that can be prevented and
cured bj the Kamoskar Exercise and other beneftts
derived from it.
When done daily, eysteniaticaH^, correctly and
faithfully and according to out inatructions, the SQrya
Namaahar Exocciae —
^ Strengthens the entire digestive system
(including stomach, pancreas, intestines, liver,
etc. ) and cures, end proventa constipation.
2. Invigorates the nervoue system ( including the
brain, spinal cord, eolsr ploxua, <S.c. ) and cures
brain-fag, forgetfulness, worry and other fotms
of mental derangement. Though shattered nerves
take a longer time and are moredifficultto repair
than other cells, our graduated course of Surya
Namaakars will slowly but sutoly restore them
to normality.
. 3. Invigorates the heart and will' cure and
prevent blood-pressure, palpitation, &o.
4 Develops 'fne ;inngB, gives » wind ” and pro.
vents tuberculosis.
170
5. Improves the quality and circulation of the
blood. Active circulation of the blood is the
first law of health.
6. Stimulates glandular activity; gives a new
vivacity to the glands. Owibg to the stretching
and compreseing movements of the throat and
neck the thyroid glaod Is stimulated and any
tendency to goitre is obviated. Correct glandular
functioning governs health and attractiveneBs,
7. Improves the colour and function of the sLin
by enabling it to oiadicate toxio impurities
through profuse perspiration and to absorb
vital energy from the atmospbero. A clear
skin glowing with ruddy health and vigor is a
winning factor for men and women in business
and social life.
8. Strengthens the neck, shenlders, arms, wristsi
fingers, back, stomach, waist, abdomen, intestines,
thighs, knees, calves and ankles. Strengthening
the back is known to be a simple but efficient
remedy for kidney troubles.
Improves and develops the bust of maids and
matioos, i. e. keeps it hard, firm and elastic;
restores it to normal lovefiness; improves email,
fiat, undeveloped breasts or those once beautiful
but now thin, Bhrankeo and flabby. '
IwpioTQs the ntoms ( womb ) and ovaries,
removes menstrual disorfere such as dysmen-
orrhea and consequent pain and zniaexy; renders
cluld-boanog lesa painful and more easy* All
discomfortfl from monopauso Tanieh.
■Will rid womanhood of" morning aicknosa ” and
porvorlod taato and appotito, peculiar to
pregnant women and regarded as inevitable.
Incroaflea the quantity and improves the quality
of milk in nursing mothers.
Prevents falling oil of hair, loaaons its tondonoy
to graynoaa and prevents baldness by incroaaiDg
nutrition to the hair and scalp, as the bonding
of the neck backward and forward, insures good
circulation to the head.
Eradicates sexual debility, will banish the
special weakness of men and women, will make
every man a virile and vital spoolmon of
masmliaity and will make every woman a
splendid specimen of womanhood.
Koduces redundant fat, especiallf the fat about
abdomen, hips, thighs, neck and chin.
■Will remove kidney troubles.
Strengthens the stomach, neck, back,7and chest
bv the mere pulling in of the stomach towards
the spine, as in Positions, 1, 2, 5, 7. and 9.
Bedaces the abnormal prominence of the
Adam’s apple by the forward and backward
' bending of the nook.
Destroys the offensive odour of perspiration.
:i72
20. Boduces bowleggedness.
21. Improves knock-koee in walkine bv Positions
2 and 9. ■ ’ mi' ‘
22. Prevents and cores neurasthenia, when correct
rhythmical breathing is done.
23. ' ' "Will increase the height of the body if the
Positions 2 and 9 are correctly performed by
placing the palms flat on the ground and tonch*
ing the knees with the forehead, keeping the
knees perfectly etraigbt. ■>
Coroprosaiog and stretching the spinal column as
in Foeltions 2, 3, C, 7, B, & 9 will also increase
height.
24. Will produce direct jnecbanica] e/7ect upon the
alimentary canal by Positions 2 and 9 and will
prevent and cure constipation.
25. Not merely gives you external form, shapeliness
and mnscle of the body, but improves and
normalizes the function of most of the vital
internal organs.
26. Mates you immune from disease by fremend-
' ously increasing your diseasQ-resisting power.
The practical test of health is that one should
, never have even ordinary cold or cough, which*
is regarded even by some medical men as in*
evitable or as a matter of course. A healthy
person never feel# that ho .has any organ or
limb.
173
27. Takes you stop by atop quickly, easily, enroly,
from your prosont conditiou to tbo very hoight
of physical porfoction.
2?. Is iho quickest method for incroasiog aud
mainlainiog youthful buoyancy. The spirit oi
youth represents an inraluablo asset. It is
wouderful and satisfactory to know that you aro
fit and getting the most out of life. Then you
have the jump on your followmen.
29. Gives you Poiso, mental as well as physical.
80. Kndows the performer with more mental and
psychic power and iastUls a theistic attitude in
her or him gradually. It increases the power
of mental concentration, optimism and self-
conSdenco.
31 , Is the foundation of healthy and sane life
and will be of incalcnlable benefit to yon
throughout your life. Long, systematic, con-
tinuous and daily practice of Siirya Namaskara
and right diet, as outlined in Chapter XIII,
will, in addition to vibrant health and radiant
energy, invariably create in you a dislike for
all stimnlants and sedatives; an aversion to hot
things such as capsicnm or chilly, pepper, spices
and condiments; a disrelish for fried articles in
general; and to top them all, generates in you
the inestimable habit of abstemiousness, which
•wiU help you to live long. « The instances of
longevity," says Sir W. Arbuthnot Lane,
, 174
, Bart., 0. B,,^ England’s groat surgeon, “ aro
chiefly among the ahstemioas ” In (fact, you
gradually become partial to S^tvika ” diet,
aa defined in tho Bhagavad Gita, 5VII, 8-
3TI5m:i5ITRsi?Sf^m.' "
( The kinds of food wlilcb iocrease life, Tllalitj, atreogtlii
bealtb, pleasure or joj of liriag, clieerfatosss and philootbropj or
felloff-feehcg, ( and ) n-hicb are jmc/, faUj or oily, sobstantiaif
solid or giTiDS lasting salisfaclioo to banger and delicious or heart
ttrongibeners, are dear to tbe Satrila or the good. )
32 IVill keep you away ftom sins, for eiu 5b tbe
product of weakness and disease
33. WUI generate in you good tboughf, optimistic
thoughts; will give a charitable and aanguino
turn to your disposition and will imbue you with
a epirit of self-sacrifice for the good of your
community, yoar country and your king.
34, And will, in short, unlock the door to glorioas
Health, Strength, EflGciency and Longevity,
which God intended for you
You will thus see that the NamaekSr Eierciso
poUoeaea the unique foatut© of co-ordinated actions
of all the vital organs, nerves, muscles and other parts of
tho system, which are stimulated, developed and atreng-
thenej simMancolisly — a rtsalt not aebioved by any
other single oxerciee.
175
We do not profess that tho SQrya Namasklre are
panscoa for all the ills that tho human flesh is heir to,
nt we do claim that this system of exercise, if loyally
"d steadfastly followed, will reward tho performer with
nperh Health, vibrant Energy, active EBlcionoy jand
iseful Longevity.
17C .
CHAPTER XVII.
- Cash Valtie of Hcallti.
Most people think that if they did more busioosa
they svould enjoy life better, but they forget* the
fact that if they enjoyed life bettor they would do
more business. Unless they are healthy they can never
enjoy life. " The mau, who cowes down to business in
the morning with a smile on his face, has taken a long
step towards making the day a successful one. ” Man's
first duty, therefore, is to acquire superb health. Your
success financially and socially depends upon your
health.
Saye Emerson, " The first wealth is health. Sick-
ness is poor-spirited and cannot serve any onej it roust
husband Us resources to live. But health or fulness
answers its own ends, and has to spare, runs over and
innndates the neighbourhoods and creeks of other men's
necessities.
The annual loss of industiy and commerce, not to
mention the privation entailed on private families,
brought about by illness and physical inefficiency on the
part of the individual workers alone is beyond computation.
The Minister of Health said in one of hie recent
reports that in England alone 25 Million weeks’ wmk
had been lost owing to iil-health.
Sir George Newman, the chief Medical Officer of
Health, recently ( 1930 ) told the Health Education
Congress that Britain spends not less than £, 20,000, 000
177
^ yoar ou eicknOBS atid diBablomont bonofit and tho
Stats troatmont of diacaso, and that mach of thia would
bo saved if people lived according to the principles of
bygione. It is noccBsary, he added, to teach people the icay
personal health, aa they have not leacood the lesson.
Sic George Newman** remacka apply to India
a fortiori. Moat innesses and consequent lose of time end
tnoney are preventable. People generally need to learn
how to live ao that they may prevent disease from
defeating their highest aepirations and bow to live a
life of ladiant health. We have stressed thispoint many
years and have clearly demonstrated that if the people
of our country, or any country for that matter, would
only adopt the principles of correct, proper exercise and
natural living as outUoed in this book and elsewhere,
the nation would be saved ccores of Rupees and tboosanda
of valonblo lives. Truly, alckoess U a cosUy business and
the obvious antidote is bealtb education along natural
Hues in schools and colleges.
Dr. W. R. Lucas has thia to r-ay in his “ Health
Philosopher ”, May, 193C— ** To-day it is estimated
there are more deaths from nervous diseases than all
forms of tuherculosis. Recent enquiries reveal that 31.67
men and 36.04 women of every thousand esamined,
between the ages of 16 and 64, were certified as
incapable of vork and suflering from ‘ anxiety neurosis,
otherwise known oa fear of diEculties connected
with finanoialj domestio or occupational matters, ”
If this is the depIoraWe state of things in England
me of the wealthiest iodepeudent natlons-just imagine
178
tlio mieorablo and pitiablo condition of India as regards
anxiety neurosis.
Timo has now como tliatsomo Birenuous ofTort be
roado in all eoriousnoss to overcoruo this national dO'*
generation and economic inofiiciency. Till now a number
of difloront ways and molhodshavo been tried withJittie
success.
In spite of the so-called advance of the medical
ecionco, the incidence of disease remains today appall'
ingly groat Old diseases aie on the increase and new
ones are coming into existence All this is entirely due
to the inexcusable or culpable neglect of the wise
maxim-'* Prerention is better than Cure, '* All our
energy should now be directed to adopt immediate
measures to prevent rather than to cure disease. Some
scientific and systematic form of bodily exercise, there*
fore, should in addition to general health education, be
enforced upon the young generation in general and
upon the school and college going students in particular.
The Surya Namaskar Exercise coupled with simple
natural diet is the only means that can save our country
from the enormous loss of money brought about by
preventable disease. We, therefore, strongly recommend
that the Namaskar Exercise be made compulsory in
all the schools and colleges throughout India.
17S
CHAPTER XVin.
THESURYANAMASKAH EXERCISE
ALONE DESERVES TO BE
UNIVERSAL
In addition to ti»o motits of most other bodil^y^
exerci 80 B, the Surya Namaskfir Exercise possagses the
followiDg epecialitiQs —
1 . The Surya 'Namaakflr Eiacciso etrengthens the
Epinal mnsclea and stimalates the nerxes located in and
along the spine, \7l1jch la fully
sitons >etTM sUetcbed and compressed in
every NamaskSr Position.
Acrtas ote fibres which proceed from brain and spinal
cold and ramify throngb all part# of lb© body and whoso
function w to convey sensation and originate motion or
energy Spine cnltare as represented by Surya Nama-
ekare is aa old as humanity itself, yet it is new aa a daily
newspaper It eluUs ol the very coot of ill-health and
attecdaut troubles and leada to glorious health and
energy.
2. Though obesity is nearly always traceable to fiesh-
aud fat-foriuiog foods taken in ©xecse of the body’s
re^mromenta lack of oxygen or
6iiffiD«s inenfflcient exercise is often the
cause cf obesity or reduntant ht
>. So many fine looking men and women are neither
BO BlroDS. BO healthy, nor eo youthful as they arc believed
to be. The popular idea that fiesh provides a bulwark
ogainst disease, IS quite erroneous Qmte as often aa
180
Dot it foods disoaeo, condacos to disoaso or msels
physical deterioration.
“ Oboeity, ID fact, provides a fleshy facade behind
which physical deterioration can proceed apace ’
Froni our own oxpononco and that of many others
wo assort that the Namoekar Exorciso is sure to reduce
yoni oaceesivo fat and rolievo you from the penis of
coipulence It will not only rodnee the superfluous fat
but will greatly increase tho vital energy
Life Inaurnnce Companioa' mortality statistics
reveal the startling fact that persons heJow axetage
xicxghis haxc far the bat chance of reaching a rtpc old
age Obesity shortens hfe Corpulent people are martyrs
to indigestion, heartburn constipation, and a number
ol kindred ills
S " Constipation, like so many other complaints is
not so much a diBeaso in itself as
Con9tip3tioD un evidence of bodily ill health
In other words, costiveness is
often due not to any weakness or defect of tho bowels
themselves so much as to general debility, bodily ill
health, and above all, e'lerxalton
" The Buflerei from constipation should not, there-
fore, delude himself into thinkiDg that the trouble is
only in bowels Constipation is more a symptom than
a primary malady It is chiefly due to faulty diet and
lach of proper exercise
All the performers ofSurya Namaskars will testify
to the efiectiveness oi this nniquo exercise in generating
181
increased norvo power to tlio entire alimentary canal.
Hence the Snrya Namaakar Exorciso is an antidote
to constipation and attendant maladies ( Vido C/haptor
XV.)
4. How tuborcnlosis can be prevented and rojavena-
tion attained by systematio
Knd liejiivoiitttion. Snrya NamasWar Evorcise
is Tally explained in Chapter
XV.
5. Tbe Natnaekar Exercise gives you poise, bodily as
well as mental. Reflect upon what
Foi'o. Grenville Eleieer says about poise in
‘‘ Vigorous Health ” Magazine, May,
X936 — Poise is power under control. Poise stores up
energy and bolds it in reserve for special use. Poise
keeps you calm and deliberate under varied ciroum-
etances Poise does notmoanlistlessness, nor indifleroDce,
but strength, reserve and self control.
“ Work done in poise confers pleasure upen the
worker, hecaose tack work is likely to Is thorongh and
intelligent Foise conserves energy and gives balance to
endeavour. ”
6 The Surya Namaskar Exercise is saitable for any
SaUabiiitr- person, male or female, young or
old, rich or poor
7 It admits of being done singly or eiiniasse-in
groups*
g It con be taken anywhere— in a room or in the
open*
182
9. It requires very little space.
10. It takes a very short tiaio.
11. It can be don© at any time-day or night.
12. It can be performed ia all the seasons of the year.
13. It requires no companion.
14. It needs no apparatus or outfit.
15- No special previous training or preparation is
necessary.
16 It involves absolutely no expense,
ir. It can be taken throughout one’s life,
18. It builds, develops and stiengthene the xchole bc*dy
gxierttclly and ttiigrttally.
ID. It receives hearty support and co-operation from
the parents and guardlassof students
20. It instils self-confidence into the performer
21. It keeps tlie performer always fit as a fiddle, both
in body and mind No worry. No tiredness.
22. The most distinctive feature of the Surya Nama-
skar Sxeicise lies in the fact that iu other
exercises and games we generally fix our mind on
the right performance of them, while iu doing tlie
Sfirya NamasLar exercise w© cooceatrato our
Dimd to secure Heahft, EJfictc?icy and Longevity^
As no other single game, sport or exercise cso
fully give all these benefits, the Surya Namaskilr
Exercise deserves to bo Umx.'crsal and we, therefore,
rocommend with all the ompbasis at our command that
it be made compulsory in all of the schools and collogos
throughout India.
183
CHAPTER XIX.
Conclusion.
Soforo concladiDgi wo ehould liko to place before
the reader for his consideration the following extract
from the article, “ Expectation of Life, ” by Dr. Eadha
Krishna, M. B. B- S., published in “The Vodic
Magazine, ” Lahore, for September, 1927, on the subject
of longevity, remedies for indWidnal health, etc
RKMEDICS SnOGESrCD TOU INCREASING THE
EXPECTATION OP LIVES IN INDIA.
Eotore sQgg«3t!og the rem«die9, it is worth while to consider
whether Ineteated expecUiton of life or the extension of life is
really necessary Ur. SyiTester Graham thinks life can he extended
only at the cost of intonslTeness, because iDtensive and extensire
are incompatible with each other. Bat it has been amply proved
hy the modern physical caltarists that by proper methods, life can
be made both extensive and inteosive witbont saonficing one
for the other. Extension of lif* ,3 also necessary hecaase of .—
1. The enjoyment peculiar to old age. Healthy old age is
reaUy the higljo**
2 prom nations* standpoint, an old intellectaal man of 80
a valuable asset of bis coontry, playing his part as adviser and
** 4 jjejog endowed with his long expononco of life and devoid
of lost and conceit He is more valaable than he
° nt the age of 40 and also more valaable than two men of 40
^flch ondor the conditions. It has been truly said that the
d^th of healthy old people soon after the ago of 50 is a national
cTlarolty’ The exteniion of hfo should, however, bo associated with
the preservation of intelligence and of the power to work, for
^bicb the following aids are soggested by varioui authorities at
-.rlous times .—
184
UBMEOtes-
!•
S
4
5
C
7
8 .
AlenUl hygiene ( Poise end Optiousm
Child »nd tDatorniky welUre
^niUtion end proTontiou of com*
mnnkehle diaenses
Ldacetional taounres
1
^ Foi indlridoals
)J
Tor commaaity as
A vhole
One can mentton oalj the names of the remediei hero, tbe
extension end description of each remedy demanding sn eiiay for
itself One con biiefly moniion botrerer, t foir of the reputed
prOgremtnea fox locroxsing the expectAtioa of life
For indiviJnals, the following 15 rules of hygiene as suggest-
ed V the I ife Extension Society of America, a scvjely of 1(0
selected men of America, are the best ~
A - Air.
1 , \ entilole every room yoo occupy.
2 Wear light, loose and porous clothes
3 Drill, ©nt of door oconpauon, recreatioB And exercise
S Sleep out if you can
5 Breathe deeply
B - Food
6 Avoid over eating and over-weight,
7 Eat sparingly of meat and eggs
8 Eat some herd,* seme bulky, aome raw foods
9 Eat slowly.
* Crisp and hard whole meal bread rndnces ihoroogh masti-
oition and msalivatioQ — most important aids to easy peptic and
intostiDAl digestion, while the piesence of roughage lu tbe form of
fine bran faronrt tha noimal action of the bowels Such bread and
better form peifectly balanced food.
C. “ TdIi'scj,
10 rtti-CAift »n4 fri'peatlj.
M» »'.l •n-l wfclk
\2‘ IH) tit.*, AllbV foiicrt mr«< !tf*c*.Wc« to •nttrtlt l<Aj,
13 Kt«;> tli4 tflfi'li, Ar>! tongao
AetiTiij
1 1 ^V(}•V, ] I«7. tetl K&'l a!**!' In tnodcrklion.
IS K(»iii»r»r«.
** llie Lndetljlng lf!^4 to fraetlos iLtie tolta lioiai; ttj«( tli«j
be >-•
1. ^cl »rur<la1, L«t rateral.
2. ^'ol dir««U, iol cstf
'' Hi*<« f»l«» wb«n followed
1. lleU; d«e»; and dea'Ii.
S. Aroltl loditldoal and racial dalatlotaUon, and
3. rraraot dlieaia ”
A carcfnl petassl of Ihe nWo excerpt will clearly
tliow how oalnral nu<l ea*y our SOryn NamaakirB aro
aud how w hen coupled with proper diet and foaiiog they
will bring about roaaUs idonlienl with those onutneratod
in the last paragraph of the aforesaid quotaion.
Beforo concluding wo ahould like to draw Iho at-
tention of Ibo reader again to the iropoctantfact thatin
other exerciaes and gomes we concentrate oat mind on
the right porformaEce of the oxorciso or gome, while in
doing the NameaVar Exorcise we devote or fix our mind
to eecure Health, Efficient and Longevity.
186
In concluBion, we have no heeitation in aesuring our
readers — men aud women, old and young, rich and poor,
strong and weak- that a faithfnl practice of the Surya
Namaskars in accordance with directions laid down above,
and coupled with proper diet and fasting, will reward
them not only with individual but with National Health,
Efflcicncy and Longevity ior the service of their country
and of their king.
187
I.
Unabrid^od Surya NamasL'in with tho Pranavp,
tho Bija syllabiea and the three Vedio Hynina, hs recited
by the followora of Rigvoda and Krishna Yajurreda -
n rf: II
I
stisiKt sierHm*?r | unpH
'SR'T I
( qt> ihYTT tP»I^ >1(89513^51 fsIYTr ]
■^(I 99 I 919801 II
%3>8I8 feOdi I ?lft f^^onasSMased'ani II
( (OUrTI )
1 3^' =51 sopra filow? =51 ^ (>1818 98 I
=>3^=51 3n^re?399 M ^ 3e m 99 1
^ 3> =C 'I’’ 'i ^ *18 8 99 I
u 3^ 4 rftwoi 9 9198 3iS n ^ q;, ,
^ 3 ^ S 5PI3 ^ 5^8 % 3^ <!t9r<199 I
^ siS =5 JlTOnSig 5=9f& =5 3^ S?9 99- I
„ 3 ^. =51 atift 5lft583 9 -g a*' %Dq 9 ifiq ^ |
^ ^ =5t 69919 Ra.‘*)& =^ ^ 9699 99 |
^ 3i= =C 95>T]599rf^ =g 3 J= 39 l^c 9 l 9 99 (
^ ^ =5 fa%9 9591 95 =5 3 ja 9(^9 99 j
188
< ? 35> =51 f5?i=a mr = 5 C 3^ araiit =18: I
t R 3^ =?: 8 t 515 ca =g: ^ 88 : I
U 3^' =5i =ft 3?Piif S ^5 sirVg^Rr f^4 =fi =«f 3"
ffl 8 iR»Tr 88 : I
? 8 3 ^ =4 =? 5?>8 88 !I 8 gft 8 r 8 8 ’ 81178 =i =S 3 ^
88- I
I's 3^ % =e: g5:s 5l 5ft8t8 itTOmg 5«7i?t =Sl =5: 3^
8183^ 88 : I
U 32 =51 =lf 3T-'t sifts:^ ^ 5ft8I'i Pk* 8% =5f =»T 38
R<» 88 k 8 ftf^= 8 f 88 :
1 « aS =i 't 888I?88lfe8t R%8 858t 85 'g =1 3^
®nft<88fiil=81 88: I
K<: 32 =51 =5: fs8=8 8<0 l=»<8=8l wt 18 =ti =g; 32
anS' tlwrwrr 88 : t
IS 32 = 5 : =5f =5 =? 8888 St 885 37Rte=g8lf fi :8
88 (i? Eft8(8 8 8188 =41 =4T =C =4 3" fitillff-
q48igKft 88 : I
8= 32 = 5 } = 5 : "S' =«1 g%3 ^ Sft8t8 itwmg
ar^n ^ 5^818 Rs= 8 % = 5 f " 4 * “47 '■ 5 ^ 3^
73888 fl4U88S8f7Ri=it 88 : I
SI ^ =i =5 'f! '5i 38818881^74^ f488 8587 85 Riaa
817 l=S8=8t W5 1-8 =j =| =fl =5: 3" 871^78-
8Rrt8ll8S=87 88 : I
189
•.'.-Vi ^ -^i -el i; ■=? ’SI 's: ’sl 'si ’j ’s ’si ’si
fcriTT 3n‘'p’’yw f:% CJin 88 rjh
!nf>tn8 *1 8mu in gn 8 sri8!8 TrT8iTrg
iTcjft stJi triirn it tffiiw f8T8ift It 8 n
5^8TW8lfr81 rx\18 8S8I Xl% fS8=i 8B f’O-
888 8S fj-H S88.' mil ’Si ’Sl ’j ’<[ ’SI =51 ’Si
'S" 'I’S ~(i ■’S! 3"
8i8fMir<>88ri!Ti8|8n’8l 88: I ( SPl R: )
^ v'nfis ii5;m88’II8 88: I
«8fr88I 88881181,8 !j;<r-8 f;8 1
5I81PU8S18I SiBlj 8188188 II X II
881 88(881818 888! n8l!«8 1
88! 88B88I8 8118118 88188: || 8 II
eT88
81888! ^18818;. I 8 88 I
81881 88818. 818^18118
S88n88:3S88 88581(51(481888. 1
888R1S8: <{18 85^ 8888858 II 1 II
( <fI8 8^181888 318 I 8 )
• •niMS Hyaioi with their traojlstfon will bo
nnd 00 p»ge» 4* ^ 45«
190
ArpENTHX 11.
Unabridged Surya NamaflliSra with the Praeava,
the Bija syilablOH arid the Vedio Jlyrun aa recited br
the foUowecs of Shukla Yujarveda
II Ml: II
OWirminj ||©famtggp!r ^r'") ^
aJtrrtJ 'RU II? iaeojii?r
faftiOTi gnjoiift'Ji ■ihit'Ri: 3&ii^5ihiitai'i;3!ii5irS sfls’
w isRi^ I
81!? v-tnii^! — a?i I
EKthnli wSptRPrefsife! II
tift II
1 3^ =?i w: gT^irai
», 3^ =5? iigpofis^n
A ^ ~i eltir
» 3^ =t erctiJIlteRIH
^ 3^ =g ^
? 3S> =3:
w 3^ tRaan
€ S" =(S erJltlHit
35> =51 fcin? :in; I
3" =rt ?ii=r 30! I
3^ IjdhI I
3^ =1 3t?! I
3^ '61 ^inrt nh! I
ofi ami I
^ =51 ^lahin^ri 351 I
3J0 •
191
\ 3^ =5 311^1 JTfar;
U 35- ’=4i 5ROT.
aJi =t ^nfJSFi ^! I
3 ^ 'THi I
^ =ltl ait'>l ?R: I
1 ?. 3 " = 5 ; aiJ" =»! ’iiHlR JIT! I
U 3^ =51=414^: gl^^iai-dteHU. 3^ -»i
wit 3 R: I
1 X ^ =4 '=4 4tin ^P^M'!.S|5t|it'>rati. 3w =4 ijwigwii
lilt! I
1^ ^ =§ *51 ■i ' li.l ^ aiS* *51 *51 iail?J[«ri =15: I
15 33“ *5j *4i iKtraij4tTOtt,33“ “St =4t feiKi nti'iWrwtt
ipii 1
a^p =4 *5 iftinsiiKrins3its3T: 3p *5 =5 snt^fii-
aftiiwii mil 1
1 ^ ^ *0 *51 15 ^ ^^<1.3w “Cl ITlTl I
15 3p *ci =<t =5 4 cai gnmiSiTiiRedn-skn
iVlHH.3" =5i *<t “i RiilRU5«igvq1 HHI I
3^ =^: =CT
3^0 ^ ^ 1
192
’IS 3^ -r.\ =5! ^ =!rt =fI =E’lt'EI'5
E3I 5tojg^3Ra?Kt3t7(^'Kftf5l4<l»i«it '
i9|tra^TO^=5niit3i'!ra3iS5i&^s9\g'2E'i;ii i
3^=51=57 -5 n'f -i::32=sl=t1't'?
II 5 ft ft: fi
snRfJipr giiPs I
^<ii‘a wOT 3 5ifef %3n!i^ II 1 II
fiB7 ••toPt-irw sii# inrai%ft I
Jim BITOW II ^ II
uninsirafi'iT B^sBiPiftBiiRH: I
Sw BOTIWEB, II ^ II
( 5ft g^n . )
S. B. TLt Veiiio Hymn a«eJ i«re i* gnea
on pag«s 4** «nd
irjth JJ*
1 .
^ INDEX
A
A 32
^Ukroen 3 23 28 30 32 32 33 14 32
67 63 St 101 133 170
AWemiouwm 173 174
Acil paliKef 143
Activiiy I 32 IM 167 183
A<lain»»ptle 171
Adu’i* 119
M 32
Alt isa tet
I UniRhij 37
Antmii 81
Acimal ^roUln 128
AnV1« 26
Ann 12 34
AntW'y otimni* 177 \7J
IJl
Atm -4 2-1 106 1‘0
AlUn({*N*nn*»f U
A«l'«*’« •* **
Alharv4 V*tU 71
AlUrt.i 79 80
Au 32
Aun1^ '■t't*
Auti> ini-3>U--i>‘’<' *■*
21 4*
At-* t*'»(v»>n 12
It
p»M#« ai
UO
1,*.% V
K' 1 0 *’3
'>> >1
fell m
jj 104 iM t<r
Dbngni-td-Citi 33 145
DipSillabts 9 36 37 33 43 44 40 30
.51 33 33 76 81 82 84
93 94 93 100 l(*i3 136
Dnfldlta tntxnof t^e Wetl 71 72
Blood 9 30 39 81 I3t 133 ICO 170
Bodf 2 9 13 16 33 91 94 1(3 117
121 124
Oofy-b\itncs 22 23
Uoillflg 142 14)
tione ilisrM 81
Bomb 9 20 3) ISS 1)6
Boy 2 S 82 U3 117
BfVO 4 32 46 49 31 S3 SI 6)
97
|lf« <n \ S 0 17 IS 19 » 21 22
l•ttMKe 24 29 SI 46 47 49 S3
tlrxuttnft ) So S7 S9 63 Cl 93 lOO
102 103 leo
( iC« 33
170
83
Bi»«nik.-a 9T
U « »06 1 70
C
Cahtan 111
c».t rs 3i)
CaavK 1.0
Ck«ftg« et S'* f *
CVm « * IJ I' 11 u 2«2ir)4f
S13I ♦•83 94 I't
CSCd. rtJ 3rw\ ». 2 9 41 1| iJ i-jj
CtiCJ tlrt^ IS*
O'!-* I’ 11 :»
CVniV'-’W *4
Clrv^tMVai 12)
104
cwhiog li
Cocoa HI
14] ]42
Co'ds K 92
Colon S 25il55]&4
Coacentraiioa 33 4 3 C.1 93
CenduneoU 136 137 143
CoaJtipatiDa 67 101 ICM 132 1S3 154 155
136137 uaisotsi
Coossfflptjoa 8S133 1591601S1
Cooler 141 144 146 147 153
Cookis;] 113143 146147
Conli Vocal 33
On 87 125
Cotv'Jmilk 97
Care 178
Cnstota 134
D
Dallj Roouae d tifrog 93
Satry predacfa 1Z4
Xleepbreaililag 160 ICl 164 163
Herorsucr S9
IlesiK 124
I>iabet«9 S9
Diapbragco 57 6?
Diet $0 84 97 99 118 129 130 1 35 137
138 139 145 154 155 174 173 180 1?8
Diafa’ciass of Eorope & ACDeno Ilf 219
Digestiee organs 34 169
Dinner 97
Disease 4 9 121 125138 Hi 1*2149253
157159177 178 180 185
Drink 149
Dysmenoirhea 67
K
Ear 88
Eatmg 138 139
EconocayoftuDe 116
£cr«s3a 86 SS
nflicicflcy I 25 32 67 02 93 JI4 Hr
121 122 130 144 137 174 17
1£2 185 186
Eggs 123 131 134 184
Codaraoee 53
Energy 32 87 85 92 93 97 107 175
179 180
cserjr-ttiy life 117
EwduboacINamasJars 100 103
Eierctee I B 12 32 45 79 SO 82 84 £9
90 97 101 115 116 130 137
J3S 354 J55 156 157 177 178
179 180 185
Exerose, a ptei'eotHe rollier !!■<«« a
ciuati>« 3
Jaxetnse en oasM 116
ExbaUltcn 102 103 161
expectation ef bfe 183
LsperUace 103 104 136
Eye 88
P
Faith 163 166
Fa«. Fasting 99 ipO 139 140 145 185
Pat 171 179 180
Finger 24 170
Fbsb 125
t'kiar 150
Feed 86 118 321 122 123 124 12& 12$
130 131 137 138 111 147 149
in 184
Foot,Feet 30 51
Pot^tad 17 25 28
Foasdaooo of health acd streegfh iig ]17
Fountain of youth 162 1 68 '
Fmgal dut 99
r«it 97 98 221 12* 135 226 130 131
133 133 136
Q
Gadi^ at the son 96
Censs 128 158 159
Girt 2 8 76 >7 78 79 82 103 113 U?
195
CUndi SO 170
GVsttis 6S
Gc>d 136
Goitn 65 170
Gonnanduiflj 119
Gwi U7
Gnia 121 131
Graa ficrar IJO
Ground for Namisiat 11
Croup eceroise 115 116
Gnllel 63
GutUcar CoaVer H6 147 149
E
K 50 31
lUW IQ U8 124 115 136 U1 154
ltaidi«l.X:tnsl 84
llaeaonliolda 88
llud 23
Head 18 23 2S 53
H«aJth 1 4 5 25 32 49 S5 81 82 84
6G 91 92 93 95 97 114 115 113
121 122 125 110 117 141 144
145 154 157 174 177 179 182
183 185 186
Heart 4 & 9 49 54 65 66 83 U7 169
lleatofthetuo 12
Unit 19
ndBbtoIbwl; 172
Ileliotbrnp; 86
lllgber luatbeiaatlo 74
lllndua 39
lllp 23 23 30
llooex 97 133 140
llytnn.Ve.nc 37 SS 39 44 44
lIjICKMWum 34
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laiuion ol si 72
Imounrftbte 46
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lohahtiOQ 102 103 161
Internal massage 64
Ifitestmes 4 52 54 153 170
Inn 143
J
Janonasam 12 13 21 22
I<vn 39
K
Kaslteni-eanlochan 12 22
Kasbetn-Vdasanatn 19 22
Kashen>-Vistaram 12
Kidaejs 4 5 52 54 67 127 170 t7L
Knees 13 IS 2022 25 28 172
Knocl'knee 172
Ktisboi Vsjufveda followtrs el 44
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Laiirox 65
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tesnises 127 128131 132 151
L««xr Lessano O M 53 82 64 93 103
Life 83 90
Ugbt ol lb» son 13
X4ver 4 26 29 31 32 54 67 102 127
Longevity I 2 23 12 92 91 97 114 110 13'
144 IS7 171I74 1731S2IB3
183 186
Lwg» 4 5 8 9 24 31 46 32-54 37 39 65
133 169
Lnpui 83
u
M 31
Mu. tDenS;e79 86 113
Maotr* 49 76 81 84
Mflbcnatlca. blebcr 74
Mnt 124-119 184
Mdaecbol'B 88
MceopuBO 67
Menses C7 104
Menstrual comphmls 106
Menstroation 67 66
Microbe 130
MiJk 87 W 121 123 126 129 130 J36
MilK pr^iicts 130 131
Mmd 2 9 13 2J 32-3S 91 92 91 95 106
117 124 182163
MineralsalH 123 126 132 134 143
146-146
Mobommeilans JO
Monotonousn« 9092
Morning sickness 101
Mother 115
Mos-abtc 46
Mucus S3
Muscle 5 23-2628-30 33
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Natnaskan / Nscaukan
Namaskanaccordioje toa^e 9
Nature 121 122 136139
Necessfti'0/er«rci'« 2
Neck 24 2628-30 170171
Ner\e 9 31 46 1 69 1 79
Nervous system 4 ICO
Neurasthenia 8$
Neuritis 8889
Nose 17 25 52-54
NutnUou 118122
Nuts 93127 128 131
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ra»m 13 14 16 18 20 24 25 27
Partuntjon 104
Patnotism 72
PfltK OTf’vis 66 67
r<r<piiai!on 171
rttgue inocuhtioa 95
rkunvy 65
Pfctus aoSax 25
PneumocM 65 86 161
Poise 173 181 184
Poison 5 153 154 185
Pi/aiion 12 22 38 47
Praoava 9 36 38 43 44 49 54 81 81
93 95 loo 103 156
Pranaj-ajaa 49 16c
Prexeotion belter thaa cure 178
Pnncirnl parts of body 3 4 5
Protein 126 12S
Pacmsis 88
Poles 97 132 149 151
R
R 51
Ray 88
Rectum 52 66
Ks]uienaiioD 162
Resistance 53 54 84 89
Re^iration 50
Rheumatism 89 127
Rib 32 54 57 63
Rkc 97129131 149-131
Ri^ts 89
* Riddleoflhe Universe, The ’’ 83
RlfCVeda J744 73
Rishis 43 73 74 75 82
Roondof Namaskars 33 43
Round shoulders 24
8
Salt 135 136
Sai^ta Ratoaiar 74 75
Sadjlanifam 12 17 22
gjK -Uta del 174
{Wjesity 164 179 ISO
Old age 83153163 183
Old men 83
Om 36 37 49 50 54 95
Om&ara 36
Outdoar games 116
Oier-eaCtog 80125
P
Tahilvan 79 80
198
W
Walt 13 13 23 28 30 94 101 lo63o717o
Wat T 138 140 143 152
Wa' r-dnnVtnf. 93
Wh-a» 121 129 131
Whieflotr 131 ’
\Vl>')lence 131 136
WU !« wHeal 136
Wil 91 '
Wil -farce 33 4 1
Wil 33 34 92
WuJ-pr* 31 13 54
W„mb<!3
Wonm lo7
\\r«tter« 1 79 80 94
Wresiliog J
Writt 24 26 170
Yajor\«la 37 44
Y<wib <• I 92 94
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